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Anonymous File :-(, x)
well, as far as food goes, you really should eat something that's easily processed by your body right after doing it, so it IS good to eat right afterwards. You should probably only do HIIT 2x a week, though never more than 3x. As long as you don't do hit at night or before a nap, it's okay, the key with hit is that it continues to burn fat for a couple hours after you do it, so if you sleep, that kinda defeats the purpose. Morning or afternoon is just fine. Rest is okay if you REALLY need it, but you should try and push your body as hard as you possibly can because that's why HIIT is really effective. Hope this helps.
Good luck.
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