I run like monday-wed-friday and sundays so sometimes3 and sometimes 4 days a week under 15 minutes of HITT training is this good? I feel my abs underneith and see them once in awhile and I eat properly should I keep this up? and I run from 4.0 to 9.0 on the HITT

Eating proper is very important. As for the HIIT, does it make you exhausted or just a little winded? I would think that eventually you would grow to the point where that routine becomes easy and you don't challenge yourself that much-but yes, that should suffice for a workout.