Bobby-dude, from reading your previous posts in this field...you have to be an elite trainer.
Can you set up an example of a H.I.I.T. routine? I think I understood the gist of your post, but I just want to be sure.
The info I posted up previously was what I've learned from articles and talking to other exercise hobbyists.
As for the spinning and plyo part...I mainly searched into plyo to use as a warm up cardio prior to lifting because for me, I can't just go into the gym and lift right away. The spinning....my friend's wife invited me to take a class with her. I thought I can excel, especially with the class being filled with older woman. But after 10 minutes, I was dying, haha.