heheh.. well,
there are different ways to do HIIT. As I said before, it can be a double edged sword, while it may work wonders for burning fat, it also puts you in a position where you are likely to lose a bit of LBM (If you do it consistently for a while anyhow.)
I would not start out with anything too crazy when it comes to HIIT. Using your weapon of choice (elliptical, tread, running.. etc), you could try this out for starters:
warm up and a moderate pace for 5 minutes, stretch (never stretch COLD muscles)
go for 5-15 seconds MAX capacity
then go 45 seconds of walking/slow..
Repeat that 10 times.
Thoroughly stretch afterwards, if you are new to HIIT, this will likely take a toll on you and your muscles might stiffen up a bit. Consistently stretching is good practice.
This is of course only one way to do it. There are many methods, I just wouldnt recommend you start with the really insane stuff right off the bat. This should be taxing, but not destructive.
The trick with this type of thing as well is to consistently check your BF and weight, this is very important to make sure that your regime is not making you lose too much muscle. I could go absolutely rediculously crazy and lose pounds each week, but I know that it would not all be fat.
Check out my site i got at the bottom, I have a few articles that might be interesting, including how to measure your bodyfat.
Good luck
