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RE: Autophagy (intermittent fasting) and Mitochondria Biogenesis (HIIT)
Ideally you want to empty out the muscles of their glycogen quickly, a 1 hour long weight training session focused on every muscle plus 20-30 minutes of HIIT cardio then fasting for 20+ hours will do the trick
I don't see it necessary to "empty out muscle glycogen" as that could be dangerous. I do think the goal is to empty out liver glycogen but this happens on it's own. HIIT does tax the muscle glycogen stores but I think it will result in bonking if you deliberately do it and then fast on top of it.
It takes carbs to do HIIT in the first place. You can do it while in ketosis but it is less studied.