This study aimed to study the effect of HIIT training on the fitness level and level of performance. A total of 30 students of third year college girls, with a percent of 18% of their class (aged 18-20) were divided into two groups: one experimental group (EG) HIIT EG consisting of 15 subjects, and a control group (CG) consisting of 15 subjects. The subjects underwent 12 weeks of training. They were tested for fitness levels and level of performance was made in the pre-test before training and at the re-test after 12 weeks of training. Significant differences in the fitness level and level of performance, were found between post-test and pre-test measurements in the EG. Furthermore, there were significant differences in all indicators of fitness level and level of performance, between the EG and CG after completing 12 weeks of training. Results indicated significant differences between the experimental group and the control group on the fitness level and level of performance. The results of this study suggest that HIIT is positively correlated with fitness level and level of performance. HIIT is therefore associated with an improvement in fitness level and level of performance.