Real quick HIIT question

[Squatman51]

ive been reading different things do you do

30sec run 30 sec jog or 30 sec run 30 sec walk

[finny]

The best/easiest way is to to stationary bike. I like recumberent bikes. Here is a pretty good/standard program. I usually do 2min. warm-up, 2min cool-down.

HIIT Schedule
3-5 min warm-up
30 sec sprint
30 sec rest speed
30 sec sprint
45 sec rest speed
45 sec sprint
45 sec rest speed
45 sec sprint
1 min 15 sec rest speed
60 sec sprint
60 sec rest speed
60 sec sprint
60 sec rest
90 second sprint
60 sec rest speed
60 sec sprint
45 sec rest speed
45 sec sprint
30 sec rest speed
30 sec sprint
3-5 min cool down