Fitness trends will always be a thing. Right now, the trend is definitely weight lifting.
And honestly? I love it.
It’s amazing to see more people, especially women, discovering the confidence that comes from getting stronger. Lifting weights can be empowering. Transformative, even (though I still prefer calisthenics and bodyweight training—it’s a different level of strength).
But though it’s not the “it” trend right now, high-intensity interval training (HIIT) is still my go-to way to build strength, conditioning, and athleticism—fast.
HIIT is the reason I fell in love with fitness in the first place. It’s what taught me discipline, grit, and how to push through when things get hard. And even though my own training these days includes a lot of jiu-jitsu and strength work, I still come back to HIIT again and again—because it works.
Here are seven reasons why HIIT still rocks:
1. It Builds Real-World Athleticism
HIIT doesn’t just make you look fit—it makes you move like an athlete.
When you train with short bursts of maximum effort followed by rest, you’re teaching your body to recruit fast-twitch muscle fibers, improve coordination, and react quickly. You’re not just building strength—you’re building power, agility, and speed.
Whether you’re chasing your kids, hiking up a mountain, or competing in your sport, the athleticism you build through HIIT carries over to everything you do.
2. It’s the Most Time-Efficient Workout on the Planet
One of the most common excuses for skipping workouts?
“I don’t have time.”
That’s where HIIT shines.
In as little as 12 to 20 minutes, you can get a workout that boosts your heart rate, builds muscle, and torches calories long after you’re done (thanks to the “afterburn effect,” or excess post-exercise oxygen consumption—EPOC).
No fancy gym equipment, no hour-long routines, no excuses. Just grab a timer, pick a few moves, and go.
That’s how 12 Minute Athlete was born—because sometimes, 12 focused minutes is all you need to change your body and mindset.
3. It Builds Mental Toughness
HIIT hurts a little. (Okay, sometimes a lot.)
But that’s part of the magic.
When you’re 30 seconds into a brutal set of jump squats or burpees and everything in you wants to quit—but you don’t—you’re building more than just muscle. You’re building mental toughness.
Learning to stay calm under pressure, breathe through the discomfort, and keep showing up translates to every area of life—from work to relationships to personal goals.
Each workout becomes a mini mental training session in resilience and self-trust.
4. It Keeps You Fit Anywhere, Anytime
No gym? 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 bodyweight movements like squats, push-ups, lunges, and planks. Add a jump rope (my favorite!), sandbag, or 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’re never dependent on a gym schedule or machine. You can train anywhere, anytime, and still get results.
5. It Works for Every Fitness Level
People often assume HIIT is only for elite athletes or super-fit people.
Not true.
HIIT is about intensity relative to you. If you’re a beginner, that might mean fast-paced walking intervals or modified push-ups. If you’re more advanced, it could mean plyometric movements or weighted circuits.
Because HIIT is scalable, you can always find the right level of challenge. And as you get fitter, you simply push harder or shorten your rest periods.
That adaptability makes it one of the most sustainable forms of training over time.
6. It Boosts Metabolism and Builds Muscle
Here’s the truth: cardio alone won’t build the strong, toned physique most people want.
HIIT, on the other hand, combines the best of strength and cardio. You’re training your heart and your muscles at the same time.
Research shows that HIIT can increase muscle mass, improve aerobic and anaerobic capacity, and boost 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 movements, you’re building strength that actually matters—not just muscle for show.
7. It Keeps Fitness Fun
Let’s be honest—repetition gets boring.
Doing the same gym routine day after day can make even the most motivated person lose interest. HIIT, though, is endlessly adaptable.
You can play with timing (try 30/30, 20/10, or pyramid-style intervals), swap movements, or focus on different skills—speed, agility, power, endurance. No two workouts have to look the same.
That sense of play and variety keeps you mentally engaged and physically challenged. It’s one of the best ways to avoid burnout and stay consistent long-term.
Bonus: It Reminds You What You’re Capable Of
Every HIIT workout is a test—and a reminder.
You start unsure if you can finish. Your lungs burn, your legs shake, and your brain tells you to stop. But then the timer beeps, and you realize you did it.
That small win carries over. It reminds you that you’re stronger than your excuses, tougher than your doubt, and capable of more than you think.
That’s what fitness is really about—not just building a body, but building belief in yourself.
Final Thoughts
Lifting weights is awesome. Yoga is awesome. Running, climbing, surfing, dancing—awesome.
There’s no single best way to train. The best workout is the one that makes you feel alive, strong, and capable.
For me (and for the hundreds of thousands of people who’ve discovered the power of short, intense workouts with the 12MA app), HIIT will always be that. It’s the foundation, the mindset, the spark that started it all.
So even if HIIT isn’t trending right now, don’t count it out.
Because when done right, it never stops working.
