As a CrossFit coach, I’ve seen a lot of fitness fads come and go. But if there’s one style of training that has stood the test of time, it’s HIIT — High-Intensity Interval Training. Whether you’re an elite athlete or someone just starting your fitness journey, HIIT delivers results in a way that few other methods can match.
So what exactly makes it so effective? Let’s break it down.
What Is HIIT, Really?
HIIT stands for High-Intensity Interval Training. It’s a form of workout that alternates between short, intense bursts of effort and periods of rest or lower-intensity movement. A classic example would be doing 40 seconds of all-out effort on the bike, followed by 20 seconds of rest, repeated for several rounds.
The beauty of HIIT is that it’s scalable to all fitness levels. High intensity for you might look different than it does for the person next to you, and that’s okay — what matters is that you’re pushing your limits.
Why Is It So Effective?
- Time Efficiency
Let’s face it — time is a big barrier for most people. HIIT workouts are designed to be short and impactful. You can get a heart-pounding, muscle-burning workout in 20–30 minutes and walk out feeling like you did an hour’s worth of work. For busy adults juggling work, kids, and life, that’s a game-changer. - Boosted Metabolism (Even After You’re Done)
This is one of HIIT’s secret weapons: the afterburn effect, or what we call EPOC — Excess Post-Exercise Oxygen Consumption. Simply put, your body continues to burn calories at an elevated rate even after the workout is over. It’s like your metabolism hits the gas pedal and stays there for hours. - Improves Both Aerobic and Anaerobic Fitness
Unlike steady-state cardio that targets mostly your aerobic system (think running for an hour), HIIT trains both aerobic (long-term endurance) and anaerobic (short bursts of energy) systems. That means you build a more well-rounded, functional level of fitness — the kind that helps you not just run faster, but lift groceries, climb stairs, or sprint to catch a flight. - Muscle Retention and Strength Development
Because many HIIT workouts involve functional movements — like squats, push-ups, lunges, and kettlebell swings — you’re not just working your heart, you’re building muscle. That’s key for maintaining strength, especially as we age, and it makes HIIT a great option if you want to lean out without losing hard-earned muscle mass. - Mental Toughness and Focus
There’s something uniquely empowering about pushing through that last 10 seconds of a brutal interval. HIIT builds not only physical resilience, but mental grit. You learn how to stay calm under pressure, breathe through the discomfort, and finish what you started. Those are lessons that carry far beyond the gym.
Why CrossFit and HIIT Go Hand in Hand
If you’ve done CrossFit, you’ve done HIIT — whether you realized it or not. A typical CrossFit WOD (Workout of the Day) often incorporates high-intensity elements with short rest periods and a focus on movement quality. The goal isn’t just to work harder, but to work smarter.
What sets CrossFit apart is variety and purpose. In our programming at Wayfinder, we use HIIT principles with intention — combining them with strength training, mobility work, and recovery so our athletes don’t just get sweaty… they get stronger, more capable, and more confident.
Who Is HIIT For?
The short answer: everyone.
At Wayfinder, we scale workouts to meet people where they’re at. If you’re new to fitness, HIIT might mean walking fast for 30 seconds and resting for 30. If you’re a seasoned athlete, it might be max-effort row sprints and burpee box jumps.
It’s not about doing what the person next to you is doing — it’s about doing what challenges you. And with the right coaching, HIIT becomes not just accessible, but transformative.
A Word of Caution
While HIIT is incredibly effective, it’s not something to overdo. Too much high-intensity work without proper rest can lead to burnout, injury, or plateaus. That’s why at our gym, we prioritize recovery, mobility, and smart progression. Fitness is a lifelong journey, and sustainability always beats intensity without intention.
Ready to Try It?
If you’ve never tried a HIIT-style class before, or if it’s been a while since you’ve really pushed yourself in a supportive, coached environment — now is the time.
Whether you want to burn fat, build endurance, get stronger, or just feel more alive in your body, HIIT can be the catalyst. And you don’t have to go it alone.
Come train with us at Wayfinder. Let’s work hard, rest well, and grow stronger — together.