This quasi experimental study is aimed to determine the effect of 8 weeks physical exercise training program among 219 obese an overweight National Service Training Program (NSTP). It is a purposive sampling and divide to experimental group (n = 110) and control group (n = 109). Body fat (BFP) measured using Omron Karada Scan HBF 375 with Height Scale. The experimental group underwent 8 weeks physical exercise program using the NSTP wellness module. The module contains 18 low intensity training, 40 moderate intensity training and 14 high intensity training with 8 psychological sessions. Analysis showed a significant difference between pre-test and post-test after 8 weeks in experimental group. There was a greater decrease BFP (-1.44%) and weight (-2.03%). The control group showed slightly increase in BFP (+2.97%) but decrease weight (-0.28%). This means the intervention program very effective and manage to reduce the BFP and weight among 18 years old obese and overweight NSTP in Malaysia.