Purpose: This study systematically synthesizes epidemiological and exercise physiology evidence on the health impacts of high-intensity interval training (HIIT), resistance training, and core stability training among office workers, and develops an evidence-based integrated exercise prescription tailored to workplace populations.

Methods: A narrative literature review was conducted. Core literature published between 2011 and 2026 was retrieved from databases including PubMed and Web of Science, incorporating 22 high-quality sources: randomized controlled trials, systematic reviews and meta-analyses, and large-scale cohort studies. An integrated analysis was performed across the physiological mechanisms, health benefits, eligibility criteria, and safety guidelines of the three training modalities.

Results: Sedentary behavior significantly elevates office workers’ risks of cardiovascular disease, metabolic syndrome, and chronic musculoskeletal pain via multiple pathways: vascular endothelial dysfunction, insulin resistance, disuse muscle atrophy, and core muscle impairment. HIIT delivers significant improvements in maximal oxygen uptake (VO₂max) and insulin sensitivity with exceptional time efficiency, but its fat loss effect does not exceed that of traditional moderate-intensity continuous training. Resistance training exerts independent protective effects against metabolic syndrome, preserves muscle mass and bone mineral density, and produces synergistic additive benefits when combined with aerobic training. Core stability training effectively alleviates chronic low back pain and corrects sedentary-related postural deviations, forming the safety foundation for other training modalities.

Conclusions: Exercise prescriptions for office workers should adopt a three-dimensional integrated framework targeting cardiopulmonary function, metabolic health, and musculoskeletal integrity. A stepwise progressive training model is recommended: first build foundational exercise capacity, then gradually introduce HIIT and resistance training, and complement structured training with workplace micro-movements to break up prolonged sitting, for sustainable long-term health benefits.