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HIIT Interval Training

So I've gone from Standard Interval training to what is known as HIIT Interval training.  The idea here is to get in and hold VO2 Max i.e. Heart Rate over 90%  for a pre-determined interval and repeat this over and over once you have recovered.  You only want to do maximum efort for a combined total less than 20 minutes of your total workout.  Lastnight, since I've been doing this for a number of months.  I did a 20 combined 20 minute max  in 35 minutes.  I could tell I was really working!  I didn't lose but a 1/2 lb but gained about 1 lb in muscle mass according to my scale.  If you start out you shouldn't exceed 12 total or combined minuteso f maximum effort.  Initally you'll feel like you are trying to commit suicide after you torture yourself.   Google HIIT Interval trainging, you'll learn a lot,  you'll burn fat.  

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