Bummed about my HIIT session

Ok so im a little bummed about going to the gym yesterday. I did a HIIT session and only burned like 340 cals and I got a stitch at like 14 min. Last time I did a HIIT session I burned about 400 + cals. Im pretty sure I did the same thing as last time. Maybe its time to change my speeds. This is what it looks like now.

7 min walk @ 3.5 mph w. incline at 2-3.

3 min job @ 4.5 mph w. incline at 1-2.

then 2 min walk at 3.5 and then run at 5.0-5.5

repeat for about 10-14 min

then I would walk for 5 min at 3.0 mph 2 incline

finish with 5 min run at 4.5 and then sprint for 1 min at 6.0mph

cool down I walk until my heart rate is at 140 again.

I think I will change it some im only walking 5 min at the beginning and jogging 5 min. And change the smaller intervals to 1.5 min at 3.5 walk 2.5 min jog at 5.5-6.0.

Original Post by mwheeler75:

 There is interval training and there is High Intensity Interval Training. You don't have to do one or the other, you can do both. Not at the same time of course but I mean to say HIIT is intimidating and taxing on the body but its great for fat loss.

 This is a pretty important point. HIIT seems to be producing some great results and so far the studies conclude that it is a great tool for fat loss. But the best exercise is the one you'll actually do. HIIT, when done correctly, hurts... a lot. It's very tough physically and you also have to mentally push yourself to complete those sprint intervals. I felt like I was dying the first time I did them and I've been invoved in athletics since I was quite young. It's pretty understandable that many people can't stick to it week to week when it becomes an activity they dread doing. Ultimately you have to do what you enjoy and feel enthusiastic about. Other types of intervals will still produce results and they'll be a hell of a lot more effective than an HIIT routine you can't stick to.