RE: The HIT method
Not sure what you are referring to, do you have any specific links?
A typical session consists of several short, maximum-intensity efforts separated by moderate recovery intervals. Usually lasts about 15-20 minutes, after an adequate warmup and before a cooldown.
Example: 10x burpees, 10x situps, 10x pressups, 50m sprint. Walk back and repeat x amount of times.