Mid 30's female doing high intensity interval training (HIIT)exercises for 10mins 3 times a week mixed with more moderate Cardio exercises for 20mins in the morning. Then 20 mins Aerobic in afternoon. Is HIIT a great idea or controversial?

Exercise is good. Exercise, any exercise is good. Just do not do it so hard that you rusk hurting yourself.
For good health - Have a diet rich in fresh vegetables, fruits, whole grains, milk and milk products, nuts, beans, legumes, lentils and small amounts of lean meats. Avoid saturated fats. Drink enough water daily, so that your urine is mostly colorless. Exercise at least 150 minutes/week and increase the intensity of exercise gradually. Do not use tobacco, alcohol, weed or street drugs in any form.
Practice safe sex, if you have sex.