HIIT on elliptical?

Ive heard that HIIT workouts are the best for burning fat so I wanna try it out
(I cant do treadmill as I have terrible knees that almost make me cry when i run)
So could someone give me a sample workout? I couldnt find anything suitable online

We have a life fitness ellipticals i think at the gym
so they have resistance level and they dont have speed. they have something else, which i cant remember but its like around 70-100 something. watts maybe?
im not sure.

But yeah a simple program (cos im really unfit) would be really appreciated if someone put one together for me

HIIT on an elliptical is pretty easy- I do it on mine 1-2 times a week. Go 2 minutes or so on an easy setting, then ramp up the resistance and the incline a bunch for 30 seconds and go as hard as you can, then after 30 seconds, back down to the easy setting for 2 minutes. Then ramp up again, etc., repeating the cycle for the duration of your workout. I usually do 4-5 mins of warmup before starting the intervals, and another 4-5 minutes of cool down at the end.

I use the elliptical or stationary bike and both work fine. My routine is very similar to above. I do 3 minutes of warm up them 30 seconds all out, 90 seconds rest. I do this 8 times with a 2.5 minute cool down at the end. 20 minutes total.

There's an easy-to-follow HIIT workout on she-fit.com.

This is the HIIT intervals they had posted on the wall for ellipticals at my gym. Start off at level 5, go at an easy pace for a minute. Then every minute up the resistance by 1 till you get to level 9. Increase your pace as well. Then at minute 6 take it back down to level 6 at an easy pace, and for the next 4 minutes increase resistance by 1 and your pace. Then once you get to level 10, bump it down to level 7... The poster went to level 12, and it ended up being about 25 minutes I think, cool down included. But you could follow the same basic rules and take it as high and as long as you wanted.

alright thankyou wasnt sure how long to make my intervals

I don't know where you live, but doing HIIT outside is about as easy as it gets. I developed my own HIIT/Plyo circuit using the lines in the parking lot of the gym.

Sprints/suicides/shuttles/etc..

i live in england so its either raining, windy or cold. and my ears and throat hurt when i exercise outside due to cold air, and i cant run so sprints are deffinatelly out the question

I guess "cold" is a realive term. I'd be all over getting outside in the weather you have.