7 reasons why HIIT is still awesome (even if it’s not the “it” thing now)

Fitness trends will always be a thing. Right now, the trend is definitely picking up.

And honestly? I love it.

It’s amazing to see so many people, especially women, find the confidence that comes from fitness. Lifting weights can build strength. Transformation, even (although I still like calisthenics and body training – it’s a different strength).

But while it’s not the “IT” trend right now, high intensity interval training (HIIT) is on my way to building strength, conditioning, and athlesizism—fast.

HIIT is the reason I fell in love with fitness in the first place. That’s what taught me mentorship, grit, and how to push through when things get tough. And even though my training these days includes jiu-jitsu and strength work, I still go back again and again – it works.

Here are seven reasons why the hit is still going strong:

1. It creates the Athletic World

HIIT doesn’t just make you look fit – it makes you move like an athlete.
When you train with short bursts of high effort followed by rest, you teach your body to recruit fast muscle fibers, improve coordination, and react quickly. You’re not just building strength—you’re building strength, power, and speed.

Whether you’re chasing your kids, hiking, or competing in your sports, the athlete you build with HIIT carries through everything you do.

2. It is the most efficient way of working in the world

One of the most common benefits to skip using?

“I don’t have time.”

This is where the hit shines.

In as little as 12 to 20 minutes, you can get a workout that gets your heart rate up, builds muscle, and burns more calories long after you’re done using oxygen.

No fancy gym equipment, no long car, no excuses. Just grab a timer, pick a few, and go.

This is how the 12 minute athlete was born – because sometimes, 12 minutes of focus is all you need to transform your body and mind.

3. It builds mental toughness

HIIT is painful. (Okay, sometimes a lot.)

But that’s part of the magic.

When 30 seconds into a brutal set of jump squats or burpees and everything you want to stop – but you don’t – you’re building more than just muscle. He developed mental toughness.

Learning to stay calm under pressure, take a breather when you’re not happy, and continue to translate in every area of ​​life – from work to relationships to personal goals.

Each exercise becomes a mini mental training session for strength and confidence.

4. It fits anywhere, anytime

No game? No problem.

HIIT requires almost no equipment – your body is your gym.

Whether you’re traveling, short on space, or just want to work out at home, you can get an amazing session using simple body movements like squats, planks, planks. Add a jump rope (my favorite!), Sandbags, or a set of Dumbbells, and you can create endless variations to keep things interesting.

This kind of freedom and flexibility is one of the biggest reasons I’ve stuck with hiit for so long. You are never dependent on an exercise program or machine. You can train anywhere, anytime, and still get results.

5. It works for all fitness levels

People often think that HIIT is only for elite athletes or fit people.
Not true.

HIIT is about fitness relative to you. If you’re a beginner, that could mean fast walking intervals or modified push-ups. If you are more advanced, it can mean pyometric movements or weighted circuits.

Because HIIT is flexible, you can always find the right level of challenge. And as you get fitter, you simply push harder or cut back on your rest periods.

Adaptability makes it one of the most stable methods of training over time.

6. Increases metabolism and builds muscle

Here’s the truth: Cardio alone won’t build a strong, lean body.
On the other hand, on the other hand, it combines excellent skills with Cardio. You train your heart and your muscles at the same time.

Research shows that HIIT can increase muscle mass, improve aerobic and anaerobic capacity, and increase metabolism for up to 24 hours post-Workout. That means you’re still burning calories long after you’ve finished sweating.

And when you focus on full-body, functional movement, you’re building strength that actually matters — not just muscle for show.

7. Keeps fitness fun

Let’s be honest – repetition gets boring.

Doing the same exercises day after day can make a highly motivated person lose interest. However, HIIT is infinitely adaptable.

You can play with Timing (try 30/30, or 20/10, or Pyramid-stynals), alternating movements, or focusing on different skills – or focusing on different skills, intelligence, strength, endurance. No two places should look the same.

That sense of play and variety keeps you mentally engaged and physically challenged. It is one of the best ways to avoid burnout and stay consistent for a long time.

Bonus: It reminds you what you know

Every HIIT workout is a test and a reminder.

You start to be unsure if you can finish. Your lungs are burning, your legs are shaking, and your brain is telling you to stop. But then the timer goes off, and you realize you’ve done it.

That small victories carry. It reminds you that you are stronger than your reasons, stronger than your doubts, and more capable than you think.

That’s fitness from the outside – not just building a body, but building a belief in yourself.

Final thoughts

Weightlifting is amazing. Yoga is amazing. Running, riding, surfing, dancing – it’s amazing.
There is no single best way to train. The best workout is the one that makes you feel alive, strong, and capable.

For me (and hundreds of thousands of people who have found the power of short, intense workouts with the 12A app), HIIT will always be the same. It’s the foundation, the mindset, the spark that started it all.

So even if HIIT isn’t taking off right now, don’t put it off.

Because when it’s done right, it doesn’t stop working.