Just went and bought the Body for Life book by Bill Phillips. He explains a version of HIIT cardio in his book, just wondering how efficient it would be to do, and if 3x a week is enough to burn fat?

His recomendations..

2mins warmup at 4 resistance thenincrease resist by 1 every minute after for 20mins total. This is the HIIT session i did tonight on my recumbent bike. Im the 20mins i burned 241cal and 42.3carb according to the bike.

4 resist 2mins
4 resist 1min
5 resist 1 min
6 resist 1 min
7 resist 1 min
4 resist 1 min
5 resist 1 min
6 resist 1 min
7 resist 1 min
4 resist 1 min
5 resist 1 min
6 resist 1 min
7 resist 1 min
4 resist 1 min
5 resist 1 min
6 resist 1 min
7 resist 1 min
8 resist 1 min (high point)
4 resist 1 min (cool down)

so no one has anything? Im looking for a good beginner hiit program for my bike.. for the high intensity does that mean making it a harder resistance or just upping the speed to a higher rpm on the same resistance?

high intensity means that your heart rate will be higher. Buy a heart rate monitor, it will help you a lot.

Upping the speed or the resistance will help raise your heart rate, its up to u which you want to do.

The program you wrote out is not really HIIT. HIIT is more like, go really fast for 1 min then slow for 1 min. For HIIT programs have a look around the HIIT forum there are plenty, I know cos Ive written about 5!

ok so, what i did tonight was i set the bike to 5 resistance... and did 30 second intervals of really fast (aprx 120rpm) then 30seconds of slower (maybe 60-70rpm) i could only do this for 4 sets.. so in total 4mins total bookended by 2mins of warm/cooldown... i dont think i could have done more it was very intense... is this any good?

not if you only lasted 4 mins.

You want to aim for 10-15mins of HIIT.
That does not include a warm up and at least 5mins of cooling down.

try 30secs of really fast followed by 1min slowly, see how fast you can go like that.

Then as you improve, do it 1min each way.