There are Various Ways to "Hit" HIIT Training

First there is a difference between interval training and HIIT (High Intensity Interval Training).  They are similar in many ways utilizing different work-to-rest ratios and alternating in between the two but the big difference is intensity and also rest periods or lack of.  I am going to list a few different protocols for HIIT. Once you select your outline for work/rest then pick a few exercises and plug them in.  

HIIT Types

1. Little Training-60 seconds work/75 seconds recovery
1. Example:  Skater lunges/ curtsie squat
2. Fartlek Training-speed play-varied timing 30/10, 20/20, 10/30
1. Example:  Slow jumping jack out and in/ Flying jacks
3. 30/30-Lower body/upper body/core
1. Example:  Mountain climbers/push ups/plank
4. 30/20/10-Swedish Method-Hard/harder/hardest
1. Example:  Steady state run/temp run/sprint
5. 12/8-Rest/work
1. Example:  Frog step forward and back/Frog jump
6. Tabata 20 sec work/10 sec rest
1. Example:  Flying lunges/slow lunge touch

Examples of HIIT for every fitness level

1.  Beginner-1 minute walk/1 minute jog- 30/30 2 times a week

2.  Intermediate-1 minute jog/1 minute run-30/30 2-3X a week -20 minutes

3.  Advanced-all-out sprints 20 seconds followed by 1 minute jog Repeat for 20 minutes

Remember these type of workouts are not meant for every day and shouldn't last more than 20-35 minutes.  If you can go longer you are doing interval training not HIIT.   Have fun.