PURPOSE: Both exercise training and diet are recommended to prevent muscle mass loss and excessive fat accumulation. The aim of the present study was to investigate whether 12 weeks of high-intensity interval training (HIIT), resistance training (RT), combination training (CT =HIIT+RT) or a nutritional guidance (NG) plan induced differential responses on body composition components, and to compare the responses between the four intervention groups. METHODS: Subjects were 57 sedentary subjects with abdominal obesity or excess weight for body mass index > 26 wt./ht.2 (mean age, 40.7±7.0 years) were allocated to a 12-week individualized programme intervention (HIIT, RT or CT) or NG (changing the quality of the diet with changing the total energy intake to encourage weight loss). The main outcomes were the change in total fat/muscle mass, percentage of body fat, percentage of body lean, trunk fat/muscle mass, leg fat/muscle mass, and fat/muscle android gynecoid distribution were measured by segmental dual-energy X-ray absorptiometry. RESULTS: Two-way ANOVA revealed a significant group effect from HIIT and CT groups on trunk fat mass (%) [F (5.3), p=0.024, η2p=0.058], legs fat mass [F(4.4), p=0.037, η2p=0.050], android fat mass (%) [F(5.8), p=0.023, η2p=0.123] and total fat mass (%) [F(5.2), p=0.025, η2p=0.057]. Additionally, significant effect was observed for the group × time interaction between RT and CT group for the muscle mass (g) in arms [F(4.3), p=0.006, η2p=0.130] and group × time interaction between RT and NG group in total muscle mass (g) [F(2.9), p=0.038, η2p=0.093]. CONCLUSIONS: Physical exercise has beneficial effects on body composition distribution in sedentary adults with excess weight. Further clinical trials are needed to investigate the underlying mechanisms related for physical exercise training and modification in body composition.