HIIT Training stands for High Intensity Interval Training,

It can be performed for example as 20 seconds of sprinting and then 40 seconds of jogging, that would be one cycle. You can repeat for as many as 6-12 cycles.

As your anerobic energy system becomes more conditioned, you could up the ante to 30 seconds of Sprinting and then 30 seconds of jooging for each cycle.

When i do HIIT after i get up, i usually have a glass of water and then warm up with a light jog or shadow boxing, when i return home i usually stretch and then eat straight away.

It is excellent for fat loss as it will speed up your metabolic rate for a few hours after you have completed the workout!!

It depends on your conditioning levels i guess to how much HIIT you can do, you will need a fairly good fitness base to start this type of training.

Hope this helps!