Is HIIT Training Still King in 2025? Mastering High-Intensity Workouts

We’re back with another deep dive into 2025’s fitness trends, and this time, we’re all in on High-Intensity Interval Training (HIIT). It’s the workout that’s been torching calories and building grit for years, and it’s still a powerhouse in gyms, parks, and living rooms worldwide. As a follow-up to our rundown of the year’s hottest fitness movements, we’ll unpack HIIT’s staying power, drop some eye-opening facts, break down its core exercises, and explore why it’s more relevant than ever. Plus, we’ll show why our performance sportswear is the ultimate choice for HIIT athletes crushing their training sessions. Let’s dive in and get sweaty.

Why HIIT Still Dominates in 2025

HIIT isn’t new—it exploded in the early 2010s with workouts like Insanity and CrossFit—but it’s evolved into a global staple because it works. The formula is simple: short bursts of all-out effort followed by brief rest, repeated for 15-30 minutes. Think sprinting for 20 seconds, resting for 10, then going again. It’s brutal, efficient, and backed by science. A 2024 study in Sports Medicine found HIIT boosts VO2 max (your body’s oxygen capacity) by 9% more than steady-state cardio in half the time. It’s a time-saver for busy folks, from tech bros to parents, who want max results in minimal minutes.

What’s kept HIIT fresh is its adaptability. In 2025, it’s not just gym-bound—outdoor HIIT bootcamps, virtual classes on apps like Peloton, and hybrid formats blending yoga or strength training are everywhere. Social media is flooded with #HIITChallenge posts, with influencers and everyday athletes sharing circuits and progress pics. The community vibe, paired with wearable tech tracking heart rates, makes HIIT feel like a game you want to win. It’s not going anywhere—gyms are doubling down, with 78% of UK fitness studios offering HIIT classes. Whether you’re in London or Lagos, HIIT’s accessibility and results keep it king.

HIIT Facts That’ll Blow Your Mind

HIIT’s popularity isn’t just hype—it’s got the numbers to back it up. It is the top workout for 35% of gym-goers worldwide, outranking yoga and strength training. It’s a calorie incinerator, burning up to 15 calories per minute, nearly double steady-state running. Posts tagged #HIIT on TikTok and Instagram hit 4 billion views in 2025, with 60% of users aged 18-34, showing its grip on younger fitness fans.

The health perks are unreal. Studies found that HIIT cuts heart disease risk by 20% more than moderate cardio, thanks to its intensity spiking metabolism for hours post-workout (the “afterburn” effect). It’s also a mental game-changer—regular HIIT slashes stress by 25%, per a 2025 Journal of Behavioural Medicine study, as those endorphin hits keep you hooked. Classes are booming, too, with boutique studios reporting 30% year-on-year growth. Even better, you don’t need fancy gear—a park, a timer, and your bodyweight can get you shredded, making HIIT the ultimate no-excuses workout.

HIIT Exercises: The Core Moves

HIIT’s magic lies in its variety—every session can hit different muscles and keep things fresh. The key is pushing to 80-90% of your max effort during work intervals, whether it’s 20 seconds or a minute, followed by short recovery. Here are the go-to exercises you’ll find in most HIIT workouts, each designed to max out your heart rate and strength:

• Burpees: The love-hate classic—jump, squat, plank, repeat. They hammer your legs, core, and arms while spiking your heart rate.

• Mountain Climbers: In a plank, drive your knees to your chest fast. It’s a core-shredder that also boosts cardio endurance.

• Squat Jumps: Drop into a squat, then explode upward. Your quads and glutes will burn, and your heart will thank you.

• Push-Ups: From standard to explosive, they carve your chest, shoulders, and triceps while keeping intensity sky-high.

• High Knees: Sprint in place, lifting knees to hip height. It’s a leg and cardio killer that mimics running’s intensity.

• Kettlebell Swings: Swing a kettlebell from between your legs to chest height, powering with your hips. It’s a full-body strength and cardio combo.

• Box Jumps: Leap onto a sturdy box or step, then step down. This plyometric move builds explosive leg power.

• Battle Ropes: Slam or whip heavy ropes for 20-30 seconds. Your arms, shoulders, and core will scream, and your heart rate will soar.

These moves can be mixed into circuits—say, 30 seconds of burpees, 15 seconds rest, then mountain climbers—or done Tabata-style (20 seconds on, 10 off, for 4 minutes). The beauty is flexibility: do them in a gym, park, or your flat, solo or with a crew.

Why HIIT Stays Relevant in 2025

HIIT’s relevance isn’t just about sweat—it’s about fitting into modern life. In 2025, time is gold, and HIIT delivers a full-body workout in under 30 minutes, perfect for packed schedules. Its scalability means beginners can start with bodyweight moves while pros add weights or speed. Outdoor HIIT is surging, with 45% of sessions now in parks or beaches, as people crave fresh air post-pandemic. Virtual HIIT classes have also spiked, with platforms like FitOn reporting 2 million monthly users, letting you train anywhere.

The mental edge is huge, too. HIIT’s intensity forces focus, drowning out stress or overthinking, and the quick wins (finishing a brutal circuit) build confidence. Community is another driver—group classes foster bonds. Plus, it’s science-backed for fat loss, muscle gain, and heart health, appealing to data-driven fitness fans using wearables to track progress. With gyms investing in HIIT zones and trainers dropping new protocols weekly, it’s as vital as ever.

Why Stoiqs is Your HIIT Training MVP

For HIIT athletes, Stoiqs is the sportswear that takes your sessions to the next level. Made in London, our gear is crafted for the chaos of HIIT, blending top-tier performance with sustainability and ethics that match your values. Our local manufacturing means we’re hands-on, working with artisans to nail every detail—no shady global supply chains here. We pay fair wages and keep conditions safe, dodging the labor issues plaguing 70% of sportswear brands. Our gear is built to last, surviving countless burpees and rope slams. Performance-wise, we’ve got you covered: moisture-wicking, breathable fabrics keep you dry, four-way stretch moves with your wildest jumps, and flat seams kill chafing. Secure pockets and grippy waistbands hold steady, while UPF 50+ shields you in park workouts. Our top picks for your HIIT training are:

1. Iron Will Shorts: The 7" Iron Will Relaxed Fit Shorts redefine comfort and performance. Crafted from sustainable, moisture-wicking ECONYL, these shorts keep you cool and dry during intense HIIT workouts. Designed for maximum mobility, they feature a  a hidden zippered pocket for secure storage and a smooth, lightweight feel to ensure distraction-free focus at peak performance.
2. True Grit Shorts: Our 9" fit,  crafted from lightweight, state-of-the-art moisture-wicking fabric that keeps you cool and comfortable. The streamlined classic fit offers optimal mobility and breathability, with a hidden zippered pocket for secure storage. Designed for all athletes, these shorts provide a smooth, dry feel to enhance your focus during training. 
3. True Grit T-Shirt: Crafted from lightweight, moisture-wicking fabric that keeps you cool and dry. Its relaxed fit, with extra room through the chest and waist, ensures comfort, while underarm gussets enhance mobility for unrestricted movement. This T-Shirt is built to support your toughest HIIT training sessions.
4. Iron Will T-Shirt: Our classic fit T-Shirt, crafted from a moisture-wicking, ultra-light premium fabric that keeps you cool and dry. Its form-fitting design fits athletes like a second skin, offering unrestricted mobility for HIIT's high-intensity demands. With a soft, breathable texture, this T-Shirt is your go-to for performance and comfort. All our garments are UPF 50+ protection to keep you safe from harmful UV rays.

Crush Your HIIT Workouts with Stoiqs

HIIT is still the king of fitness in 2025, delivering unmatched results, community vibes, and mental wins in record time. To dominate those burpees and box jumps, you need gear that’s as relentless as you are. Stoiqs performance sportswear is built for HIIT’s intensity, keeping you cool, comfortable, and ready to own every session.

Ready to level up? Grab Stoiqs’ latest collection and make your HIIT workouts unstoppable.