Sprint interval training (SIT) involves repeated bouts of high-intensity training (‘allout’ activity of 10-30 seconds) with successive periods of low-intensity activity or rest. High-intensity interval training (HIIT) also involves high-intensity training (90% of VO2 max), usually one to four minutes, interspersed with recovery intervals of low-intensity activity or rest. The study aimed to compare directly various physiological and performance parameters of SIT and HIIT with a non-exercise control group amongst untrained university students. Sixty-three untrained (37 men and 26 women) participants (22±1.7yrs) volunteered for the study and were randomly allocated to SIT, HIIT and control group. Maximal oxygen uptake, the YoYo intermittent recovery test (YYIRT), 20-metre speed, agility T-test, vertical jump and Wingate-test was assessed before and after 7-weeks of training. Both interval groups improved significantly compared to the control group for VO2 max, peak treadmill speed, YYIRT and 20-metre speed (p