How to fit HIIT in?

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I know there are a bunch of HIIT threads out there but I was concerned when I should do it.

I'm doing WBB#1 on MWF and then I plan on doing cardio on Tuesday and Thursday, maybe some on the weekends. I also was considering throwing in some cardio at nighttime on Monday and Wednesday 3-4 hours and a couple meals after my lifting workout. Should I do the HIIT on all cardio workouts or should I fit some ET in also? Maybe just do HIIT on Tuesday and Thursday and ET on the nighttime workouts?

Any sugggestions/comments?

[Progress]

Bump

[PowerManDL]

What are you trying to do?

If it's just general fitness and staying somewhat lean I'd do a moderately taxing sprint session and a longer session of interval work.

[Progress]

Basically my original cadio would involve ET on the treadmill or outside running. I usually try to run anywhere from 3-6 miles at 7:30 to 8:00 miles. I want to try HIIT because of the results I've read and I was wondering where I could fit it in.

I am slow bulking also.