I'll be surprised if this is a duplicate, since the only questions I see on here similar are for gaining mass or something similar. I see questions that mention hiit, but don't mention specific hiit workouts or what constitutes a hiit exercise.
Original: 5'9" 260lbs, body fat > %30
After: 5'9" 185lbs, body fat < %10
After That: 5'9" 260lbs, body fat > 30%
So, through a series of poor choices in life(style) I'm back @ my normal weight of ~260lbs (~118kg) from a seriously strict regimen.
I'd like to get back fit (obviously), but with a big difference: I started that regimen the same as I am now, the difference being I didn't have as much muscle mass or strength as I do now (Thanks SS), although I did have some. I didn't know what I know now, and to drop most of that weight I ran several thousand miles (over several years of course) with mostly endurance type weight training, so most of my muscle mass depleted (my pecs literally vanished, I've got pics), although I was still quite strong.
I don't want to go down that same path because I know where it will lead. I've been at this long enough to expect some loss of lean mass when doing a cut, but I'd like to minimize that as much as possible.
I'm not looking for any quick fixes or overnight successes, it took a few years to get to After, and it took a few years to get to After that.
What I Know
Steady State Cardio is the best for weight loss.
High Intensity Interval Training (be it cardio or otherwise) is best for fat loss and lean mass retention (Wind Sprints, Sparring, etc.)
My Time is limited (adult life).
As far as nutrition goes, take in recommended amount of protein while limiting (not elminating) carbohydrates and saturated fats (whole eggs are your friend!).
Free weights are awesome.
So are calisthenics.
So, even though I probably just answered my own question, I'm looking for some sample workouts that fall into the fat-loss-mass-preserving category. I won't be adopting much from Starting Strength on this phase because I always seem to gain weight for some odd reason.....
My problem is that I know some decent cardio hiit workouts, wind sprints are my favorite. But, I'm drawing somewhat of a blank when it comes to resistance hiit workouts. I know of a couple, but their no where near enough for a regimen, when you want to prevent boredom/plateaus.
So, the question is: Given the context provided in "facts" & "what I know", what are examples of resistance hiit workouts?
Bonus points for sticking with calisthenic and/or free weight exercises, I have limited equipment @ home and may or may not be frequenting a gym. Cheap stuff I can acquire (medicine balls, jump ropes, etc.), but no Total Gym.
Let's have @ it.