HIIT once a week

I've tried HIIT the past two summers and both times I did it the way that's recommended, 3 days a week while increasing the number of cycles every third workout, etc.  But I always ended up with this pain in my shins that made me stop all leg training which totally ruined the gains (they weren't that great anyway) I had made.  So I was thinking that this time around I would just do it one day a week, increase intensity by just a little bit each week.  Obviously it's not the same thing but I'm not trying to get like 5% BF or anything, just down to like 10-11% (at about 16-17% now) but I don't want to ruin my legs for the summer again and I would like to keep lifting heavy, I'll do less leg work but still lift heavy.  Is this even worth my time or should i find something else?  Also is it best to do this on an empty stomach, cus thatz what I did before and I didn't make very good gains.

17 yrs 5'7'' 184 lbs
Estimated maxes:
Bench - 245x1
Deadlift - 350x1
Squat - 300x1

If your shins are hurting I'd look into getting a better pair of running shoes and/or evaluating your running form. Also to get from 16 to 17% to 10 or 11 just get your diet in order and HIIT isn't even necessary. I've lost 35lbs. in 4 months (most of it fat) from taking care of what I put into my body and jogging like 3 times a week. Only recently (now that I'm around 10% body fat) have I started doing HIIT and cardio about 5 days a week. My shins always hurt before when I ran, but getting a good pair of shoes and losing some weight made a world of difference. I never have joint pain after I run anymore. I'd honestly invest in a good pair of shoes even if you are just jogging.

Age: 26 Height: 5'10
Weight as of 8/31/08: 160lbs.
Current weight: 174lbs.
Semi-Clean Bulkin!
Current Maxes as of 6/4/08:
Squat: 250lbs.
Deadlift: 255lbs.
Bench: 285lbs.