Interval training is effective for promoting aerobic capacity and general health. However, it involves repeated high-intensity activity, which could pose cardiovascular risks for the elderly or people who are less fit. We developed a transitory stimulation interval exercise (TSIE) in which the duration of strenuous exertion was reduced to 30 seconds at 75% VO2max of intensity. This pilot study aims to explore the effects of this mode of exercise. Thirty women were randomized and stratified into the TSIE group, the continuous moderate exercise (CME) group, or the no-exercise (NE) group. The two exercise groups performed exercises for 12 weeks. Significant positive changes were observed in the TSIE group compared with the NE group in the relative change ratio from baseline in body weight and VO2max, but no significant differences were observed between the CME group and the NE group. Glycated hemoglobin A1c (HbA1c) decreased significantly in both exercise groups compared with the NE group. Overall, there were few significant differences between the CME group and the TSIE group. There might not be any differences between the TSIE and the CME in a long term intervention with equalized training volumes.