If you can make yourself do proper HIIT regularly you will become batman but the mental barrier of intentionally making something "suck" as much as possible (and then some) is really tricky to get over. Even once you are "on the wagon" it's a difficult habit to maintain.

I find 30-60 minutes of moderate daily cardio to be much more approachable on a regular basis. It also feels more meditative to me than rushing through a 20 minute hellscape. I can sit down and write code for hours after getting off the rowing machine. After a CrossFit routine I just want to nap all day.