oh trust me its 30 seconds of intense activity followed by 30 seconds of recovery time over and over again, and i do 45 mins of it and i feel totally exhausted, but i bounce back in about 10 mins
now if going all out for 30 seconds and then slowing down for 30 over and over isnt HIIT then what is HIIT?
The only way to really tell is if you can figure out what your heart rate is during the sprints. Personally, I think you're not sprinting hard enough. Please realize that we're not trying to make fun of you, just trying to have a discussion. 45 mintues is 90 intervals. Most people start with 4 intervals and add an interval every second time they do it. So you can see how these two things don't really add up.
No matter what we say, John, you should do what feels right for you, but we're also in the business of giving good advice to other people.