first of all, 3-4 HIIT sessions a week is too much IMO. They're hard as hell, and will drain you. I would do 1-2, and jog on your other off days if you feel like it.
The Muscle revolution intervals were extremely easy for me. If yoiu're in good shape, you need something harder. I like:
5 min warmup
1 min work/2 min jog 3-6 times. OR
20 sec work/40 sec restx10-15 times
5 min cooldown.
It's all good....
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"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
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