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Anonymous
If your ratio of activity to rest is (assuming you run about a 5-6 second 40) 5:90 or about 1:18, you're not really doing HIIT, you're just running sprints. That's not to say that isn't a work-out, it's just going to produce different results.
Also, if you have bad knees, find something that doesn't put stress on your knees. Rowing, swimming, jumping rope on a soft surface, etc. Sprinting is probably the worst thing you can do if you have bad knees, it's super high impact.
I personally use the methods I outlined above. If I'm feeling really frisky, I'll do a 4 minute Tabata set with a sledgehammer.
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