Interval Training

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WeightWisdom

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Okay, I have spent about a half hour searching for a basic Interval Training routine for a beginner on this board and all I find is HIIT. There may be a thread out there that does explain a basic Interval Training program but it isn't easy to find anyway. Certainly not in the stickies.

I find some mixed opinions on the HIIT and I think what is the most true is that in order to do it you really need to be a conditioned athlete or at least conditioned anyway. So the in-between would be Interval Training which is not running as fast as you can but a more medium to low interval or run to walk routine rather than the conventional straight cardio for 20-30 minutes.

So my question is in all of this rambling, can someone explain what is a good Interval Training routine for a beginner or at least point me to where it has already been explained?
 
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What would you suggest? Cardio? Because right now I am after losing weight and from what I read doing 30 minutes of cardio is counter productive to IT or HIIT.
 
Interval Training and HIIT ARE cardio training styles.

For a novice (someone who's been training for at least a month or more), I would probably recommend interval training in the following format:
- Each interval 30, 45 or 60 sec (pick one and stick to it). Consider each level stated to be a level of intensity, with 1 being low and 10 (for example) being high. This isn't supposed to be representative of minimal or maximal intensities.
- Use a 2 steps forward, 1 step back approach to intensity, such as the following.
- Level 1 > 2 > 3 > 2 > 3 > 4 > 3 > 4 > 5 > 4 > 5 > 6 > 5 > 6 > 7 > 6 > 5 > 4 > 3 > 2 > 1.

If you're a complete beginner, it may be something more like 3 min at a moderate intensity, then 1 minute at a low intensity, and repeat 5 times. Each week, increase moderate intensity time by 15sec and decrease low intensity time by 15sec.
 
Do you call yoga and swimming interval training? I really don't have a very good idea about what interval training is.
 
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