Impaired adipose tissue fat uptake may lead to liver fat accumulation. Acute exercise releases adipose tissue fat, which also increases liver fat. Here we examine how a single bout of HIIT exercise affects the dynamics of adipose tissue and liver fat by MRS and an insulin clamp. Subjecting participants to a single bout of HIIT resulted in an improved response to insulin in both adipose tissue and liver. These results suggest that adipose tissue sequesters harmful saturated fats that otherwise would accumulate in the liver and that exercise improves the uptake of these fats thereby leading to long-term health effects.