Objective: To explore the relationship between group high intensity interval training (HIIT) and continuous aerobic exercise with quality of life (QOL), and to provide a reference for scientific and reasonable sports guidance. Methods: Totally 61 college students were enrolled from Shenzhen Institute of Information Technology and randomly divided into group fitness course group (H Group, n=22), single aerobic exercise group (M group, n=19) and control group (C group, n=20). The exercise intervention experiment lasted for 14 weeks. Group H subjects participated in 30 minute group HIIT courses three times a week; group M subjects took 50 minute continuous aerobic exercise three times a week alone; group C subjects did not take regular physical activities. Before and after the experiment, the quality of life of the subjects was evaluated and compared. Results: After the experiment, the quality of life in H group and M group was significantly improved(t=12.12, 6.44, P<0.01). H group was significantly improved (t=11.37, 2.74, 5.48, P<0.01) in physiological, psychological, social and environmental fields; M group was significantly improved (t=7.05, 7.13, 2.35, P<0.05) in physiological, psychological and environmental fields. H group was significantly higher than M group (t=3.43, 3.46, 2.51, P<0.01) in the physiological, psychological and social relations fields. In contrast, there was no significant change before and after the control group. Conclusion Group high intensity interval training and continuous aerobic exercise can improve quality of life of college students, and group HIIT is more effective in enhancing physical, psychological, and social quality of life.