Workouts to ease into HIIT

I am looking for recommended workouts that would help me build up to HIIT workouts.

I love strength training. But to tackle my insulin sensitivity, I need to put in some high intensity interval training. I am categorised obese based on most of the measurements and ratio (BMI, WHR, etc). I didn't let that stop me from trying a HIIT workout (over ambitious me went for Level 4). So I did and ended up hurting myself just before the cool down. Nothing worse happened. Just that I am frightened to try another HIIT.

I would really appreciate if anyone can suggest workouts that could help me with building up to HIIT.