I went to the Alabama basketball game where we defeated Arkansas 59-56. However, I knew that I wouldn't have much time to exercise, shower, eat, and leave on time to meet everyone at the Coliseum. Having done the slower speed (30 minutes) HIIT before, I figured it was the perfect time to try out the short workout but at a quicker pace(13 minutes).
The following is from an Interval plan from the Bellyoff workouts, which I used yesterday.
The trick with HIIT is that no matter how fast you run in the "Hard" interval, you must slow down to a walk on the "Easy" interval. I'll let the creator of Turbulence Training and The Belly Off Program, Craig Ballantyne, explain it better.