Hey sponge, hiit like that works very well. I do it often, when i don't have a broken knee cap that is haha. I'll bring some bdg slurry to grants big brew day.
Ok back on topic. I normally sit around 76-78kg, however after being in a splint for 5 weeks due to a broken knee cap, I weighed myself yesterday. 72.9, Jesus bloody Christ. I don't suggest breaking your knee cap to drop the kg's though haha.
I find hiit similar to above to be very good excercise for stripping body fat. I don't do it for 30mins though. I go 2 1/2 mins super slow, just ticking the pedals over, then 30 second sprint, with as much resistance as I can. You know you've gone hard enough when you're absolutely rat **** at the end of the 30 second sprint. So, one cycle is 3 mins total. I usually just do 15-18mins, so 5-6 cycles, that's it. Twice a week is plenty I find. If you can do it for a few weeks in a row, you'll be able to drop down the rest time. Aerobic fitness goes up to, so great for other sports. I used this ( and obviously cutting out crap food ) to go from my usual 80-83kg, to 76-78. Though at present I'm much lighter due to injury.
