Introduction: Sedentary lifestyle behavior increases the risk of non-communicable diseases such as diabetes mellitus, cardiovascular disease, and cancer. High-intensity interval training (HIIT) is an effective and efficient exercise to overcome this problem. It has been proven that HIIT effectively increases the maximal aerobic capacity (VO2Max) as an indicator of cardiovascular health. Objective: The purpose of this study was to analyze the effect of HIIT on women with sedentary lifestyle and to evaluate the difference in VO2max using the Pre and Post group design. Methods: Three electronic databases were searched (i.e., PubMed, ScienceDirect, and ProQuest) for original research articles. The search was performed using the following search term – ‘high intensity interval training’ and ‘maximum aerobic capacity’ and ‘sedentary’. Inclusion criteria were controlled trials, healthy 18–55-year-old women, training duration >2 weeks, and VO2max assessed during pre and post training. The RevMan 5.4 software was used for analysis in fixed/random effect models. Result: A total of 7 studies met the inclusion criteria and were included in the meta-analysis. Meta-analysis was divided into 2 analysis groups, i.e., 6-and 12-week training. The standardized mean difference (SMD) values of 6-and 12-week-training were 1.31 (85% CI 0.42–2.21) and 1.13 (0% CI 0.70–1.57), respectively. Conclusion: HIIT with a minimum of 4 weeks of exercise training (3 times per week, 18-30 minutes per session) is an effective training protocol for increasing maximal aerobic capacity in women with a sedentary lifestyle.