Some of my favorite HIIT routines incorporate full body movements of cardio/strength exercises that result in efficiency and increased energy (along with an improved physique!).  The work interval is cardio based and should be done at a perceived exertion of 8 or 9 on a 10 scale.  The strength interval is an active recovery and should be done at a perceived exertion of 4 or 5.  Due to the high intensity and the required recovery time from the exercise routine, it is recommended to do no more than two or three days of HIIT per week.  Always warm up with light cardio exercise for 3-5 minutes before beginning.  Give the following routine a try and let me know how it goes!  Complete the following.  Rest for 30-60 seconds and repeat 1-2 more times.  Use weights that allow you to use good form through the duration of the exercise.

Jump rope – 30 seconds
Squat and press with weights – 30 seconds

High knee – 30 seconds
Reverse lunges holding weights – 30 seconds

Mountain climber – 30 seconds
Plie with upright row with weights – 30 seconds

Burpee – 30 seconds
Pushups – 30 seconds

Jump squat – 30 seconds
Forward lunges holding weights – 30 seconds

Jumping jacks – 30 seconds
Curtsy lunges holding weights – 30 seconds

Plank jacks – 30 seconds
Bent over row with weights – 30 seconds