This happens to be something known as a "HIIT pyramid" and I last attempted one during the "snailstalker challenge" saga (you can see me suffering here).
HIIT is one of my favourite forms of cardio - I'm not much of a steady state sort of gal, given my attention span is approximately that of a large, well fed, well homed fish.
There are also lots of benefits to HIIT. My first 20Ibs lost was due to a HIIT style programme and I've not looked back since.
What is HIIT? (baby don't hurt me....don't hurt me no more...)
What are the benefits of HIIT VS steady state cardio?
2. It's efficient - you only need short HIIT workouts to achieve good results (anything from 10-30 minutes). HIIT is great for a quick workout that revs up your fat burning-ness (yes, it's a word). By spiking your heart rate you're basically making your heart work hard, this burns up available glucose and glycogen stores quickly. It also exerts everything in your body, which makes you burn fuel to repair yourself. Excellent.
3. Challenges your heart - which makes the muscle stronger.
4. It's fun. You get to do a short, effective workout, that pushes your body and makes you burn fat. Win/Win!
Why should I do this?
Never start a new exercise programme without consulting a doctor.
I'm not a doctor, or a fitness professional so it's on your head :p
Complete one of these cycles. If you're still standing, do it again :p
References (yes, I actually read stuff for you...)
Bryant, Josh (2014) High Intensity Interval Training, Bodybuilding.com (http://www.bodybuilding.com/fun/high-intensity-interval-training-the-ultimate-guide.html)
Heffernan, Andrew (2007) "Steady-State Cardio Vs. High-Intensity Interval Training" (https://experiencelife.com/article/steady-state-cardio-vs-high-intensity-interval-training/
Perry, Christopher G.R.; Heigenhauser, George J.F.; Bonen, Arend; Spriet, Lawrence L. (2008). "High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle". Applied Physiology, Nutrition, and Metabolism 33 (6): 1112 (http://www.nrcresearchpress.com/doi/abs/10.1139/H08-097#.VH8BVlRFDIU)
Schober, Tony (2012) "HIIT - High Intensity Interval Training For Maximum Fat Loss" (http://www.coachcalorie.com/hiit-training/)
Smith, Timothy P.; Coombes, Jeff S.; Geraghty, Dominic P. (2003). "Optimising high-intensity treadmill training using the running speed at maximal O2 uptake and the time for which this can be maintained". European Journal of Applied Physiology 89 (3): 337. (http://link.springer.com/article/10.1007%2Fs00421-003-0806-6)
Various Authors: HIIT, Wikipedia (http://en.wikipedia.org/wiki/High-intensity_interval_training)