Been at HIIT for just over 3 weeks now. It still takes a ton out of me, but recovery times are much, much better than they were just a few weeks ago. The progress you make is amazing.
Currently my routine is as follows:
M/W/F - HIIT 3 min warmup, 8*30 seconds sprint with 60 second rest, 3 min cool down.
T/Th/S - Squats, deadlifts, lunges, bench press, pull downs, military, all light-moderate weight for 8-10 reps with
I'd really like to maximize weight loss, and I'm considering either adding another HIIT session into the week, or adding 2-3 30 minute LISS sessions after my full body weight routines. That said, I'm a touch concerned about overtraining. Your thoughts/input?