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Soreness in your knees hey? I've personally have never had that happen to me, but I would try a different form of HIIT that's not so intensive on your knees.

For example try Swimming Sprints if you have a local pool close to you.

Just Swim as fast as you can from One side of the pool to the other, then rest until your heart rate comes back down. Roughly back down to 145-155 for your age. Then do another interval.

I found swimming kicks my ass just as bad as sprinting.

Hope this helps your knee issue. If it doesn't you might want to try doing HIIT with weights. I can go into detail with that if you want?

- Justin

Yeaqh sure.. ive never herd of HITT with weights!

I might try the pool thing.. we got one on campus.

Yeah using weights with HIIT is a little more advanced.

You do intervals of higher intensity lifting.
So for example one interval of weights with HIIT might be like this.

15 Pull ups - AFAP (Make sure you're doing a pull up and not a chin up.)
--- No Rest ---
25 Push ups - AFAP
--- No Rest ---
25 Box Jumps

------- 1 Interval done rest till heart rate returns. --------

The key idea behind this is that your not resting in between sets. This only really works if your working separate muscles. For example, your not going to be able to do 3 quick sets of 3 different bicep exercises because it's not giving you muscle any time to recover.

So your going to pick 3 (or 4) different muscle groups. Work them Hard & Fast with no rest between sets. Preferably your going to want to work the bigger muscle groups, back, chest, legs, core to boost your metabolism.

Great way to tone up your muscle as well.

Make any sense?

Yeah thats awesome.. ill give it a try.

Bigjon if you keep HIIT up for a month or two you should notice big improvements, Im almost through my second month and im seeing huge improvements.