As high-intensity interval training (HIIT) has become a staple for fitness enthusiasts seeking quick results, a new wave of awareness is questioning whether it’s truly the best route for everyone—especially those who simply don’t enjoy it. Recent experiences and scientific studies are converging to highlight the nuanced benefits of swapping sweat-drenched HIIT sessions for less intense, more enjoyable forms of cardio, calling into question whether maximal exertion is always necessary for optimal fitness gains. This shift in understanding is especially significant for Thai readers, as it reflects an ongoing dialogue about sustainable health, fitness, and the role of pleasure in an active lifestyle.
For many in Thailand—where community aerobics, brisk walking in city parks, and traditional forms of recreational sport such as badminton are beloved—this latest research hits close to home. Until recently, the global fitness narrative often prioritized HIIT, with its reputation for efficacy in boosting cardiovascular health, burning fat, and delivering results in minimal time. However, as explored in a July 2025 article on Fit&Well, many active people, after months or years of intense HIIT routines, report burnout, boredom, or simply a lack of enjoyment from these grueling workouts, prompting a search for alternatives (Fit&Well).
A central insight emerging from this shift is the increasing recognition by sport science experts that intensity is not the only pathway to improved fitness. According to an associate professor of sport physiology and performance at Sheffield Hallam University, elite athletes themselves blend different workout intensities to balance physical stimulus, psychological well-being, and enjoyment. Medium-intensity “zone three” cardio—typically 70% to 80% of maximum heart rate—offers measurable health and endurance improvements while being less mentally taxing than HIIT. This is critical for the average Thai reader, who may be balancing work, family, and the desire to stay healthy, without access to specialized gyms or HIIT coaches.
Studies support these experiences with hard data. A 2008 peer-reviewed study published in Medicine & Science in Sports & Exercise found six weeks of medium-intensity training improved participants’ VO2 max (a core indicator of cardiovascular fitness) by 14.3%. Six weeks of high-intensity “zone five” training boosted VO2 max by 20.6%, reflecting a faster improvement, but the gains from more enjoyable, sustainable routines were still substantial (PubMed). Contemporary research from 2025 continues to affirm these findings. For instance, a review published in May 2025 compared HIIT and moderate-intensity continuous training (MICT), concluding both offer considerable health benefits but differ in their adaptability, perceived enjoyment, and sustainability for various populations (ScienceDirect).
Direct expert quotes underscore the importance of variety and pleasure in exercise. “Medium-intensity training blends mechanical demand, physiological stimulus, plus all of the psychological benefits,” said the Sheffield Hallam University professor (Fit&Well article). He observes that “scientific literature tends to suggest that this medium-intensity cardio […] is actually the most enjoyable.” High-intensity training, while quick to produce physical adaptations, is described as far less enjoyable for most people—a psychological barrier that can undermine consistency.
For Thais, these insights carry particular weight. Thailand’s cultural landscape is rich with accessible, joy-based activities: evening jogs in Lumpini Park; seniors dancing to music in community squares; families hiking in national parks. These forms of medium- or even low-intensity exercise, long integrated into communal life, align with the latest findings suggesting that exercise adherence, mental health benefits, and long-term engagement are highest when individuals genuinely enjoy what they are doing (New Scientist).
At the same time, HIIT retains its advocates. Research shows that for those who can tolerate its demands, HIIT is an exceptionally efficient means of improving fitness, body composition, and even cognitive function. Studies as recent as 2024 have found that HIIT may provide significant, long-lasting benefits for brain health, beyond cardiovascular gains (health.harvard.edu). These adaptations can occur with as few as six to nine sessions, a rate that’s much quicker than the gradual improvements seen with steady-state activities. HIIT can also play a unique role for young adults or those with ambitious performance goals (PMC Article).
But mounting evidence from randomized clinical studies also points to the crucial role of preference and individualization in exercise. For example, a 2024 study comparing high-intensity interval exercise with continuous low-intensity aerobic exercise found that participants’ psychological responses and adherence rates varied depending on enjoyment, lifestyle fit, and perceived exertion (PubMed). Enjoyment and sustainability, therefore, are not “soft” factors, but key predictors of fitness maintenance.
For Thai society—where chronic diseases such as diabetes, hypertension, and obesity are rising slowly but steadily—these findings encourage an approach grounded in realism and self-awareness. The Ministry of Public Health has repeatedly highlighted the need for more consistent, community-level engagement in physical activity, especially as urbanization and modern work practices have reduced daily movement (Bangkok Post health analysis). The message emerging from current research is clear: choosing a workout you can stick with is more valuable, in the long run, than short spurts of heroic effort quickly abandoned.
Historical Thai cultural practices also reinforce this message. Muay Thai, traditional dance, and even agricultural labor have, for generations, created a physically active population without the need for formalized “workouts.” In modern times, urban Thai residents have gravitated toward community exercise events, group dance classes, and cycling clubs. These are forms of moderate-intensity exercise deeply interwoven with Thailand’s sense of fun (“sanuk”) and social connectedness—a cultural asset that the latest science supports.
Looking ahead, the implications for health and fitness in Thailand are significant. As gyms and fitness apps market ever-more intense regimens, there is likely to be a countermovement—a return to approachable, enjoyable, varied exercise. Future public health campaigns may grow more inclusive, highlighting the benefits not just of movement, but of tailoring routines to individual taste and ability. Family-friendly activity days, low-cost sports leagues, and city-sponsored fitness events may see a resurgence, as evidence-based guidelines give equal weight to well-being, not just rapid physical gains.
For Thai readers seeking practical advice, the takeaway is straightforward: Don’t be pressured to stick with HIIT if it isn’t enjoyable. Instead, experiment with brisk walking, tennis, swimming, or social sports, and include short bouts of higher-intensity movement as you feel able. Variety, according to the experts, is vital; “You don’t want to do one thing all the time, because it’s not going to provide you with [all] the physiological benefits… Variation in training load is almost as important as having a good structure in place,” the sports physiology professor advises (Fit&Well).
Ultimately, consistency trumps intensity. Start with what feels fun; build in some bursts of higher effort as you grow comfortable. The road to health is not a sprint, but a journey—one that, as Thai tradition reminds us, should be filled with joy, laughter, and the company of friends and family.