RE: my fitness plan, any good HIIT
Totally agree with Robert about the intervals, you shouldn't need to do them for more than 20 mins to improve your fitness but they're not necessarily the best way to go for fat burning. I do 12 - 15 min interval training, 7 mins jog, then 30 second sprints with 1 - 2 mins rest, starting at say 15kph working up to 20kph. I don't think you'll be able to do 30 mins if you really push the sprints.
Don't see why you shouldn't run on an empty stomach though, I always do on a Sat, not usually interval work just a long run but always before any food. Maybe you should consider having a bar after though instead of cereal, or include a protein shake?