To all the HIIT experts out there

When sprinting does it have to be for 30 seconds or can it be shorter? Also HOw long should this type of workout usually take? is the workout at http://www.musclemedia.com/training/hiit_table.asp a good idea of what I should do? Thanks alot for any help.

BUMP! and would doing a slow cardio for about 15 minutes after HIIT help or hurt??

bump bump

No reason to do more after it. Just a light 2 minute jog to cool down.

30 seconds sprint, jog seconds light jog.

The Shawn Phillips version from EAS was this. He did 30 second sprints followed by 30 second jogs as one interval then repeated as many times as he could like say 4. He'd do that for twice during the week and then the following week he'd add one interval. So basically a five minute joggin warm-up followed by a four minute interval time adding one full interval each week or after every two sessions. Right now I'm trying to get in shape so I'm doing a warm-up of 3 laps around the track then I catch my breath before doing sprints on the straights and walking the curves. I can put more into each sprint because it's shorter than 30 seconds and I get more rest on the curves. When I feel better I'll start with the 30 second intervals back to back. I've done it before and it's a killer.

I think the program you linked to is great for HIIT.