Wow you're going to make me type out all that?!
100% HIIT is it then!

On Weights: (Pretty basic, really)
I always do 10 reps, 2 sets - complete the circuit and then repeat.

Chest press
Shoulder press
Bench Press
Biceps
Triceps
Abs (3 different machines)
Legs (2 machines)
Lat pulldowns
Rows