HIIT vs. moderate cardio, which is better

[Nonerz]

I used to do HIIT on what I like to call "The Monster." It is actually a Step Mill machine...like a stairclimber, but the steps actually drop off and cycle around. It goes like this (courtsey of Nate):

warm up: Level 4 - 5 min

Level 5 - 1 min
Level 6 - 1 min
Level 7 - 1 min
Level 8 - 1 min

then I repeat 5, 6, 7, 8 for a total of 25 minutes (including the warm up). For fun, hold 10 pound plates in each hand every other minute...

This really kicks my ass...I can always tell because my face turns beat red and I'm soaked with sweat (literally, no kidding).

Now, I prefer to drag the sled around...