Best HIIT routine?

[burkoboy]

I'm going to start a HIIT workout. I was just wondering if you guys had any suggestions, or what you found most effective. I have around 3 months to lose 20-30 pounds.

I will be weight training with a personal trainer 3-4 times a week, and working with a UFC fight training in muay thai and brazilian ju jitsu 4-5 times a week. I will also be on a strict diet.

Instead of running around 3-4 miles a day which is easy for me, I would like to get into a good HIIT routine to make sure I lose mostly fat not any of the muscle.


Thanks