In this study, weight, body composition, and metabolic state of obese college students were compared between the effects of high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT). High-intensity interval training has been linked to fat reduction in obese people, according to the research study. Forty obese college students, aged 18 to 25, made up the study's sample; 20 were men and 20 were women. The participants were assigned at random to either the HIIT or the MICT group. With both groups, an eight-week intervention consisting of three weekly sessions with training on different days was carried out. The MICT group was trained with 35 minutes of continuous aerobic exercise at 60–70% of maximum heart rate. For a total of 28 minutes, the HIIT group engaged in four rounds of alternating high-intensity and low-intensity activity. Research studies utilised SPSS software to measure the study and produced results that included chi-square analysis, ANOVA, and correlation coefficient analysis, which also clarified the results of the paired sample test between them. Four minutes of high-intensity exercise at 85–90% of maximum heart rate and three minutes of recovery exercise at 50–60% of maximum heart rate comprised the two phases. Heart rate monitoring was done on both groups before to and after the training sessions in order to ensure that the training intensity was correct. There was no discernible variation in ALT amongst the male subjects. However, a significant distinction was apparent between the female MICT and HIIT cohorts (P<0.01). The overall outcome demonstrated the beneficial and significant effects of high-intensity interval training on fat reduction. All things considered, HIIT and MICT have both shown promise for obese college students. Of these, HIIT is more successful than MICT regarding BF% and biochemical markers.