Researchers analyzed 38 studies involving nearly 1,900 people to see which types of exercise work best for reducing fat in the liver. They found that all exercise helps, but high-intensity interval training (HIIT) was the clear winner, followed by regular cardio workouts. Exercise also improved blood sugar control and liver health markers. This is great news for people with fatty liver disease, a common condition that affects millions of adults worldwide and can lead to serious health problems if left untreated.

The Quick Take

  • What they studied: How different types of exercise affect fat buildup in the liver and related health markers like blood sugar and liver function
  • Who participated: Nearly 1,900 adults from 38 different studies, including people with and without fatty liver disease
  • Key finding: All exercise reduced liver fat, but high-intensity interval training was most effective, reducing liver fat significantly more than no exercise
  • What it means for you: If you want to reduce liver fat, any exercise helps, but short bursts of intense activity may give you the biggest benefit

The Research Details

This was a systematic review and meta-analysis, which means researchers gathered data from 38 separate studies that had already been completed. They looked at studies that compared different types of exercise to either no exercise or other forms of exercise. The researchers used advanced statistical methods to combine all the results and determine which exercise types work best. They searched major medical databases from the beginning of recorded research through August 2025 to make sure they didn’t miss any important studies.

This type of research is valuable because it combines results from many smaller studies to give us a bigger, clearer picture. Instead of relying on just one study with a few hundred people, we can see patterns across nearly 1,900 participants from different backgrounds and locations.

The researchers used rigorous methods to select only high-quality studies that used proper randomization and control groups. They also registered their study protocol in advance to prevent bias in their analysis, which is a sign of good scientific practice.

What the Results Show

Exercise training significantly reduced liver fat compared to not exercising, with an effect that was consistent across different age groups, body weights, and health conditions. High-intensity interval training came out on top as the most effective method for reducing liver fat, followed by regular aerobic exercise like walking or jogging. Combined aerobic and resistance training was moderately effective, while resistance training alone was the least effective for liver fat reduction. The benefits were seen regardless of whether people had fatty liver disease to start with or were healthy.

Beyond liver fat, exercise also improved several important health markers. People who exercised had lower fasting blood sugar, lower insulin levels, and better long-term blood sugar control as measured by hemoglobin A1c. Their liver function tests also improved, with lower levels of enzymes that indicate liver stress or damage. These improvements suggest that exercise benefits the liver in multiple ways, not just by reducing fat storage.

These findings align with previous research showing exercise benefits for liver health, but this study provides the most comprehensive comparison of different exercise types to date. The ranking of exercise effectiveness - with HIIT being most beneficial - adds new clarity to previous mixed results about which exercise approach works best.

The studies included people with varying degrees of liver fat and different health conditions, which could affect how well the results apply to specific individuals. Most studies were relatively short-term, so we don’t know if the benefits persist over many years. Also, the amount and intensity of exercise varied between studies, making it harder to give precise recommendations.

The Bottom Line

Based on this research, adults looking to reduce liver fat should consider incorporating high-intensity interval training into their routine, as it appears most effective. However, any form of regular exercise is beneficial, so choose activities you enjoy and can stick with long-term. Aim for consistent exercise sessions throughout the week rather than sporadic intense workouts.

This research is particularly relevant for people with fatty liver disease, diabetes, or metabolic syndrome, but the benefits apply to healthy adults too. People with heart conditions or other health issues should consult their doctor before starting high-intensity exercise programs.

While this study didn’t specify exact timelines, most of the included research showed benefits within 8-12 weeks of starting regular exercise. However, liver fat reduction is a gradual process, so consistency over months is more important than intensity over days.

Want to Apply This Research?

  • Track weekly HIIT sessions and monitor energy levels, sleep quality, and any digestive symptoms as indirect indicators of liver health improvement
  • Start with 2-3 HIIT sessions per week, alternating with moderate aerobic exercise, and gradually increase intensity as fitness improves
  • Log exercise type, duration, and intensity weekly, and consider tracking body weight and waist circumference monthly as these correlate with liver fat changes

This information is for educational purposes only and should not replace professional medical advice. People with liver disease, diabetes, or other health conditions should consult their healthcare provider before starting any new exercise program, especially high-intensity training.