So dont go full speed. Go as fast as you can go for a min.
Did you read the sticky?

Here look at this, Scroll down to cardio.

Bodybuilding.com - Carlos Araujo - Pumped Vacations!

Here as well:
High intensity cardio, HIIT Cardio

That one in the sticky is the only I've ever seen that said go for 1 minute. Isn't the point to go as hard and as fast as you can? And for most of us that is about 20-30 seconds

please notice that in the link you posted it says jogging for 40secs not rest for 1min.

I didnt mean rest as in physically do nothing, obviously you would keep up a pace.

I'm very sorry I read it that way.

You did say

And to me, rest means rest. Sorry for the misunderstanding.

However - the chances are, you wont get your heart rate high enough in just 20sec. Plus, this would be impossible for many people who use a treadmill, as it takes that long for the m/c to speed up and slow down.
This is why I advise 1min, I feel its much better than 20sec, and its harder to cheat.

Yeah i see what you mean. I do it outsite on a track, so its very easy to sprint full on out for 20 seconds and be winded and have your heart rate at the max

You can use any interval you like, as long as you are pushing yourself to your max limits on the high intensity portions of the exercise. If you are not seeing results... simply toy with the numbers.

Staind - Do you use a heart rate monitor? HIIT is even better with a good heart rate monitor, cos instead of running for a time, u just sprint till your BPM is at your max, then jog.

I would suggest walking to allow yourself to recover for the next sprint.

No i dont use a heart rate monitor. Now Lets get back to the question i need answered! Should i lose the weight, than do weight lifting? or do both at the same time. Because I read somewhere that as you lose weight you should do some type of weight lifting to get lean body mass so your body doesnt have stretched skin etc.. If i do HIIT 3 times a week, what else should i do? I have a bench press, dumbells etc, in my basement. I can easily use that equipment with a spotter. I just want to clear up the confusion about it, because a lot of people say you cant lose weight and gain muscle. So if I should do both, should i eat more on the days i weight lift? lol It's all a little cloudy for me right now, any help would be much appreciated!

A good full body routine 3 days a week will be good to add to some HIIT. Its exercising period, so its going to help you burn calories, and maintane your current muscle mass. Exercises like Squats, deadlifts, rows, etc. Will be good for a routine.

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