http://www.intervaltraining.net/HiitTraining-30.html
Above is a site I really like!
I love HIIT. This week is a bad week to ask me about it because my body is not currently respond appropriately! BUT, there for a while I could expect a 1 lb loss consistently the day after doing HIIT.
I am currently running up and down my stairs as fast as I can for 30 seconds and then jogging around my pool table. I don't have a treadmill. When the weather warms up I'll sprint outside. I am up to 8 intervals right now, 30 second sprints and 90 second recoveries (jogging).
The only problem I really have is that it makes me really phlegmy and twice now I've given myself bronchitis. I just started taking a preventative sudaphed before doing it.
I love HIIT! There's no better way to do cardio in my opinion.