Re: HIIT in a gym?
I've never had any problems with back or knees from a rowing machine, but I think its important to get the motion right.
Its kind of hard to explain without pictures, but the main thing is to use the legs first, then the back a bit, and then the arms, most of your power should come from your legs, with your arms and back just transferring the power.
Its quite hard work for your shoulders and upper back, but in a good way.
I'd google it and see if you can find some articles on technique, then try a few sessions where you work on form before trying out sprints or intervals.
The other thing, is its very easy to start doing bad technique when you start getting tired.
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