Sorry for the delay!
This one will be brief but I promised a sample HIT program. Remember that the goal with this style of workout is to workout for a shorter period of time with a higher intensity level. This will help rev up your metabolism and improve your cardiovascular function way more effectively than traditional cardio training.
You can use any of the regular activities you enjoy. Running, cycling, rowing are all good examples. My favorites include jumping rope, running stairs, and plyometric jumps (jump onto a 6-14 inch box or step).
How do you make this a HIT program? There is no one set pattern, you can put it together an infinite number of ways. For this example we will use time blocks.