I really like my HIIT on the bike, so when i get to the max effort section i set the resistance to max (rather than only increasing pedal speed) The extra strength requirement really intensifies things.
My timeline: 45 seconds low pace, 15 seconds max effort. Generally 15 cycles (15minutes not including warmup/cooldown)
We lift weights and manipulate our diets so that we'll look good naked. Sure, it's healthy too, and we'll probably live a longer and more productive life than the average guy, but mostly it's about the naked thing.