I'll def check it out Marble, thx.
As for high/low method or intervals or the other 1000 ways to call it. Its quite easy, and used for speed and agility commonly used for football, track, etc. Basically we'll talk about 2 since these are the easiest to do and require no real equipment on your part: Sprints (suicides) and stadiums (skip every other stair). Sprints, you would sprint for about 85% of your all out balls to the wall sprint for as close as to a minute as possible, then walk (slowly) for 1 minute and a half, you would repeat this for 12-15 minutes for starters including the off time. Believe me its not as easy as you think exp if you push yourself like you should, its not a jog or running, its sprinting. If you have access to a track well thats even better but for now this simple one will do.
As for stadiums (or stairs) you would sprint up the stadiums as fast as you can without tripping and peeling all the skin off your shins as you fall. If you dont have a stadium thats ok, use a stairwell and skip every other stair still sprinting up them as fast as possible. Same principle applies, fast up and slow down, and then repeat.
This form of cardiovascular training is very efficent in burning fat. Its more anaerobic than it is aerobic so you will want to also incorporate low, steady days to work the heart but believe me, this will lean you up as well as help your core. I wouldnt be surprised if ya throw up from doing these. Once you get good i reccommend a weighted vest to wear while doing the stadiums which i know of a company that is excellent if your interested.
Try them out and let me know how ya like them, also if ya dont have a heart rate monitor BUY one. This tool will make sure your heart rate is where its supposed to be in the high and low targets zones to make the process work well.