I prefer HIIT over steady state cardio, but I don't follow a structured program like the link above. I simply follow the 2:1 work to active rest ratio, use body weight or light weight exercises, and get after it. I mix it up between jumping rope, shadow boxing with 2 lb weights, burpees, and kettle bell swings. When I have space I throw some sprints in there too, but the rest/work periods get thrown out. Depending on my energy level and how much time I have, I either go 1 minute of work to 30 seconds of rest, 2 minutes of work to 1 minute of rest, or 3 minutes of work to 90 seconds of rest. Rest usually consists of walking around and recovering, preparing mentally for the next round. Also, I go no less than 13 rounds for short work periods and no less than 8 for the longer work periods. By the end, I'm spent and I know I've torched some fat. Just a quick note, don't do fasted HIIT for the longer work intervals. It's so taxing that it eats at muscle. Also, I usually take a BCAA supp or about 20 grams of whey protein before I get started to protect the muscle I've built. I like the link you posted and I would be willing to try it! I just don't have the equipment to do it at home and that's where I do my cardio.