Does anyone have a good HIIT program?

I have a rowing machine, and row for 60 seconds, rest 30 seconds. Repeat 10 times.

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I want to do something like that to supplement my cardio. I cant seem to find a decent program for 3-4 days a week. Something like a CrossFit style workout but is a little more consistent than that.

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Insanity? it's a a bit of cardio but there's some body resistance in there too.

This is probably going to be the route i have to go, I work offshore so for 2 weeks I dont have the ability to do hill sprints on hills. I was thinking tabata sprints and tabata rows, then maybe a 10 min AMRAP workout. 3 days a week. Although I'm not sure that will be enough cardio.

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Although I'm not sure that will be enough cardio.

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How much do you think you need? I guess it all depends on your goals. I'm a fan of Tabatas, especially on the C2 rower, and TM sprints because they fit well into my lifting schedule.

Insanity

Row all out for 100m, reat for 200m, etc. 5 rds

Elipitical/Bike: 30 seconds 95% effort then 1 min easy. Repeat until exausted. Try for 6-8 to start. The easier it gets, decrease your rest periods and make 95% time equal or greater than rest period but with the same number of reps or more.

If you like running, do 100/200 meters at full speed with same interval time, but walk same distance in between for recovery. You will know your done when you are having trouble with your legs giving out at end of rep or you are about to vomit.

Also, try one day with the 300-400 meter intervals, and rotate longer with shorter distance twice a week and light jog on another day in between lists or immediately after.

Just make sure you are sweating your arse after the workout. Should not be more than 20 min, though.

Good luck.