I'm 38, male 5'6", weigh between 150-155 pounds, and I do strength training for about three to four hours per week, aside from the cardiovascular workouts, the present question is based on the latter.
For the cardiovascular exercises, I like to two things:
(i) do between 25-30 minutes of speedy walk (between 6km/hour to 6.6 km/hour, i.e. 3.73 miles/hour to 4.10 miles/hour) on a maximally elevated treadmill (there are 15 elevation settings, and I always use the 15 mark).
(ii) But at times when I feel like it, I also do HIIT - on a non-elevated treadmill at a speed of 13km/hour = 8.07 miles/hour). On the days I do HIIT, I do a maximum of four of one minute to 90 second short bursts of these. I walk in the rest intervals on the treadmills, that burns about 10-11 calories/minute. But my total duration of cardio is less than (i) above, not more than 18 minutes I'd say.
Here are my observations regarding calorie burn rate, given the readings from the treadmill are correct:
For (i) (steady state cardio, detailed above): I noticed that I burn between 13 to 14 calories per minute. The total amount of calories I burn is between 350 to 400 that day.
For (ii) (HIIT detailed above): roughly 15 calories a minute. The total calories burnt is (roughly): 4 x 15 + 15 x 10 = 210 calories maximum.
So purely from the standpoint of burning calories, I'm definitely burning a lot more calories when I'm doing the steady state, if I don't consider any afterburn effect. I don't know my resting heart rate yet (!) My goal is fat burn, I'm happy with my muscle amount.
My question is:
Given the above details and that I've been working out for about ten years now, should I just choose HIIT over the steady state one, or should I stick to the steady state one? IN essence, how much is the afterburn effect going to contribute anyway - is it that much to effectively help me burn more fat?