Here’s a great article on the benefits of HIIT for many populations. Please note they suggest 3 days per week. HIIT sessions should always be done 48 hours (or more) apart for optimal recovery. You can work out between sessions, just don’t push it as hard.
Friday Fitness Tip: HIIT (High Intensity Interval Training)
Fit Tip Friday: HIIT (High Intensity Interval Training)