A good HIIT Program and what machines are the best for a noob?

[Glen Sonnabend]

I checked the FAQ and couldn't find anything helpful regarding HIIT. Im curious as to what types of programs some of the more knowledgeable posters use, and how can HIIT be incorporated into a strength training 3x per week/BJJ 6x per week plan? My build is 6' and currently 200lbs.

Also, what are the best machines to do HIIT on? Usually I just try to incorporate sprints into my daily jog but it's just way too hot out now so I'm forced to take my cardio to an indoor facility.

[Rugger12]

machines? like lifting machines? HIIT should be done w/o a jog. just go out and do ten 100 yard sprints with 30-60 second rest in between. or run bleachers or stairs in a stadium. if you have to be inside you can do intervals on a bike or eliptical. just go all out for a 10-15 second period, then go light for 30-60 seconds, repeat 10x. when that gets too easy, increase the number or the time.

[Forcetti]

I like the programs outlined in this article
http://www.t-nation.com/readTopic.do?id=459414

[Glen Sonnabend]

Cool thanks a ton for the advice Rugger, it helps tremendously considering my total lack of knowledge of the subject. Forsetti, this article helps a lot also, thanks.

So for someone who is in pretty good physical shape from the last several months of BJJ, about how many times a week should I be doing HIIT training? This article suggests 3, but Im curious as to some of your programs.

[Revok]

The stationary bike is probably best if you can't do sprints. Personally though I'd forget machines altogether and pick up a barbell or sandbag for complexes (run a search here, or STWACoach's recent MetCon thread in S&P forum had some good sequences).

Your schedule looks quite heavy, so I'd say just do HIIT just twice a week, and an aerobic LSD (long, slow distance) session once a week.