Sorry, Sam (and L-Train). Not defining acronyms you've made up is a no-no. So a special thanks to Dave876 and thyrio for reading my thoughts and interpreting things so that we're all on the same page. (grin)
Smitdogg, I only use Surge after weight training. Read John Berardi's article, "Solving the Post-Workout Puzzle," Parts I & II. HIIT properly done is NOT catabolic and doesn't require or benefit from Surge. I do a 5-minute warmup and 14 minutes of sprints (i.e., 30 seconds high, 90 seconds for recovery), 7 actual sprints, and a 5 or 10-minute cool-down. Read up on HIIT, too, because there are all sorts of ratios that people use, 1:3, 1:2, 1:1.
dbart, the consensus is that even though HIIT is short and sweet, if done on an empty stomach, it is too catabolic. Cortisol release is just too high and too much LBM broken down. It doesn't take much in the way of food intake, though. You can have a protein shake with about 20g of protein an hour or so prior to your HIIT session.
Any other ideas? I've grown sick of staring at the paneling on my wall for 45 minutes nearly every morning.
L-Train, I don't have a treadmill, so when I want to do low-to-moderate intensity cardio at home (vs. the gym), I'll walk around the condo where I live. Since I have trouble keeping my HR elevated, I've taken to walking up and back down the stairs of every entrance I pass, which works out to be at fairly regular intervals. In Tampa, though, walking outside and doing the stairs is not fun in the summer.
And actually, I've even thought of taking a jump rope along for my walk. I'm sure I'd very quickly settle into a routine of steps and jumping that kept my heart rate where I wanted.
Finally, one could always take an untrained dog for a walk, one that doesn't walk on a loose leash, which will provide you with a bit of an upper-body, counter-resistence type workout. If you don't have one, I'm sure one of your neighbors would be glad to lend you theirs. (wink)