 METHODOLOGY: participants will perform a ramp incremental cardiopulmonary exercise bike test before, after 16-week of follow-up, and after 6-month detraining period with no intervention only recommendations. After inclusion criteria they will be randomized to four parallel groups: 1 control group with only hypocaloric diet intervention and lifestyle recommendations; 2 Moderate HR values between VT1 and VT2 or 50-75 of HR reserve continuous exercise and high volume from 20 to 45min group and hypocaloric diet intervention; 3 high intensity HR values up to VT2 to peak intensity or 76 to 100 of HR reserve interval training and high-volume from 20 to 45min group alternating high and moderate intensities at different protocols and hypocaloric diet intervention; and 4 high-intensity interval training and low-volume 20min group alternating high and moderate intensities at different protocolsand hypocaloric diet intervention. 