Many strength training and bodybuilding enthusiasts believe that working out using body weight exercises is ineffective for getting bigger and stronger. In my experience this is not the case. Ignore the benefits of body weight training at your own peril!
One of the most common HIIT strategies is called the TABATA method. Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.