The golden rules of H.I.I.T. training : 4. Vary cycles regularly :

👉 3. Increase intensity gradually

4. Vary cycles regularly :
Avoid overusing, session after session, the same muscle groups, which could cause muscle fatigue and tears in the tissues. 

So, unless you only want to progress in one and the same discipline, try to regularly vary the exercises: stationary bike, running, elastic bands, weight, punching bag, squat jump, tractions,...

👉 5. An overall improvement in physical condition