Need to get back into cardio

I did it like 3 times, and then stopped. I have so much else going on, but that doesn't mean I am a pussy. I need to incorporate more cardio activities into my non-lifting days. I don't want to do long steady state training (long runs), I would much rather do HIIT (interval training of sprints and slower running 30sec/30sec each). I want to do it by time, as opposed to distance, because I think that will work better. I want to start ASAP. Tomorrow I am busy, but Wednesday appears to be free after work. Lets hope I don't pussy out.