Objective: This study compared high intensity interval training with crossover point training to provide more effective exercise guidance for overweight female university students to maintain or improve blood lipid health. Methods: A total of 27 overweight female university students were enrolled in the study (20.93±2.23 years) and randomly divided into a crossover point training group (COP group), high intensity interval training group (HIIT group) and control group. The COP group and HIIT group took part in an exercise training program three times a week for 10 weeks. The COP group completed 45 min of COP continuous exercise intensity training each time. The HIIT group completed five groups of HIIT each time. The control group kept normal physical activity status. Results: After 10 weeks of COP continuous intensity exercise training or HIIT exercise training, the morphological indicators of the COP group were significantly improved, with a significant decrease in BMI (-0.85 kg/m 2), a very significant decrease in waist circumference (-2.94 cm) and a significant decrease in hip circumference and body fat percentage (-2.23 cm, -1.19%, P ＜0.05). A significant decrease was observed in both serum apolipoprotein B (Apo B) levels ( -9.79 mg/dL) and the ApoB/ApoAI ratio (-0.19). Moreover, the change in ApoB/ApoAI of the COP group after the exercise program was significantly greater than that of the HIIT group (-0.19, 0.07, P ＜0.05). Conclusion After 10 weeks of taking part in the exercise program, it was found that compared with HIIT, COP continuous intensity exercise training is more effective in improving abdominal obesity, lipid health and cardiovascular risk factors.