What's more effective for weight loss? 3 day or 4 day split?

[Arkitech]

I'm curious what's the best routine for burning fat when lifting weights. In regards to wind sprints how much is too much? I want to make sure I'm constantly burning fat all through-out the week but I don't want to over do it either.

 

[KoolDrew]

Both can work effectively. However, volume has to be taken into consideration. As for HIIT, I would say a max of 2x per week. If you want to do cardio on other days, have it be low intensity. I'd suggest taking at least one day completely off a week as well (for most people this ends up being Sunday.) If you plan on implementing some form of HIIT, I would cut back on the leg training as well.

How about posting what you actually plan on doing? There's too many elements to consider to give a general recommendation.

 

[Terzo]

I'm also curious about what the OP asks. I've been convinced it's better than jogging, but I'm not sure how it interacts with weight lifting or what a good beginner interval workout is.
The forum search doesn't seem to pull up much in ways of suggestions for HIIT besides doing crossfit, which is not a path I want to pursue at this point.

 

[Terzo]

Bump.

 

[KingGheedora]

Why 2x for HIIT? What is the difference between "Interval Training", HIIT, "sprints", fartlek, tabatta etc? Are they all the same thing?

 

[KoolDrew]

HIIT = High Intensity Interval Training.

This could be any form of activity where you alternate between periods of high and low intensities. For example, 60 seconds near maximum effort followed by 60-90 minutes of walking, repeated however many times you want.