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if you go to oxygenmag they have some really good links to articles which can help you get an effective routine and understand the science behind those routines. t-nation is another particularly good site.
for it to be true HIIT you really need to be going -all out- so much so that you feel exhausted after only doing a 20 min session...i haven't tried it yet for various reasons but totally intend to
with weights - lifting heavy is optimum. i know yoga does some great strengthening exercises but you would be best to use heavy freeweights and do traditional weight lifting. this way you can isolate particular muscles and not use joint strength instead of the actual muscle.
with extreme makeover that is a great example...sure, the guy on there has people doing a little cardio but he mainly focuses on clean diet and lifting weights. ok, his background is in weight lifting but he uses diet and weights because he knows they give a quick and effective result in a reasonable timeframe (I think it is 6 weeks they have in the makeover house isn't it?)
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