That’s HIIT - not HIT. I do recommend (again) you check out “Killing fat” by Ellington Darden, a great book with a program anyone can follow. The intensity is in prolonged sets with an emphasize on negatives (30 sec negative + 10 regular reps + 30 sec negative). Burns fat and build muscle. Adjusted through macros.
Deep water is an advanced program for the experienced lifter. Even if you could do it, my question is whether you should?