That is the P.A.C.E. program that Dr. Mercola has already posted.

Very interesting.  That's almost exactly what I surmised elsewhere, taken to a higher level.  I suggested maybe 15/10, 15/10, because that's more natural activity than 30/20, 30/20, which is more natural than 60 straight; but HIIT as you described is exactly what people might do in real-world situations:  Run like hell for a moment, then catch your breath when you can after that moment is up (in other words, the 'emergency' is 'over').  Makes perfect sense!

And you say it works, even better than expected.  And it doesn't require an hour.  Perfect!

So, in practice, for example, jog around a couple/few blocks (depending), then RACE to the end of the block, then jog a moment more, then just hang out for a few...?  I think maybe a lot of us need to try that, maybe an hour after dinner.  We can DO this.  Even if we can't do an hour at the gym, in actual practice, for whatever reason.

Dr. D'Adamo says Type O's benefit from long hard exercise but Type A's are too exhausted by that and need a lower-stress workout like Tai Chi for example.  I don't think anyone ever cranked up their metabolism with Tai Chi, however.  But this HIIT should work for all Types -- if it didn't, that Type would probably have been exterminated [some 55+] centuries ago!