Background: Sprint interval training (SIT), one form of High-intensity interval training regimens has been shown to be an alternative strategy to improve health status for obese and overweight population. Physical activity enjoyment, which could be an indicator of exercise adherence, has not been well understood for a relatively long exercise intervention of SIT. This study was to analyze the difference of physical activity enjoyment between SIT and moderate-intensity continuous training (MICT) in a twelve-week intervention. Methods: Thirty-one overweight and obese young women (age range of 18-30) were randomly assigned to either SIT (n=16) or MICT 12-week intervention (n = 15) with 36 sessions. HIIT involved 20min of 6 s sprint cycling interspersed with 9 s recovery for 80 repetitions, whereas MICT cycled for around 60 minutes at 60% of peak oxygen consumption (VO2peak). Body composition and VO2peak were measured before and after training. The scores of Physical Activity Enjoyment Scale (PAES) were collected after the first training session of week 1, 4 and 12. Results: After intervention, both groups enhanced VO2peak by +25% (p<0.01) and the similar improvement in percentage body fatness (-2%, p<0.01). The PEAS score in SIT was significantly lower than that in MICT (p<0.05) in the 1st week. Nevertheless, the SIT group in the 4th week experienced a significant increase on PEAS when compare to the 1st week (p<0.05). Participants in both groups had a similar PEAS score after a short-term maladjustment. Conclusion: Both SIT and MICT are effective in improving cardiorespiratory fitness and body fatness.Moreover,compared with MICT, SIT is an enjoyable and time-efficient training strategy for obese and overweight female population.