Drake Van Steed wrote:
You asked: "So I can do this with any exercise? For instance Deadlift for 30 seconds, rest 30 seconds and repeat the cycle for 20 minutes?"
A lot of people are doing HIIT workouts using light weight-higher rep exercises e.g. push ups, burbees, lunge+shoulder press with light dumbells etc. This "works" in the sense that you get your heart rate up and you get to step off that awful eliptical trainer thing. But, keep this in mind: weight lifting IS HIIT (it's just that some rest too long for a great cardio benefit). Be careful adding more resistance training sessions to your joints, even if it's light weight stuff--shoulders especially but even the knees and the mighty hips can suffer. The repetition can lead to all kinds of problems, including bursitis. You can actually design your regular weight lifting sessions to afford more of a HIIT cardio effect by supersetting e.g. chest + back, Legs + core, shoulder + arm work.
Again, it emphasizes the point that everything in your training affects everything else. If you're going to use weights for your HIIT, you have to pay attention to how that affects and is affected by the rest of your training. If you do use weights for your HIIT, DL would not be the best choice.