try separating your cardio from your weight training. Your HIIT training takes a lot out of you and you can't do your weight training program, and if you do your workout first, you are so pumped up that u struggle with your HIIT. Rest for a day, eat well, and separate them for a week, do your cardio one day, do your weight training the following day. You will c dramatic changes, i can guarantee you that. Go for cardio day, weight training day, cardio day, recovery day, weight training day, cardio day, weight training day, recovery day and carry on from there. This way you will b able to push both your cardio and your weight training to new heights. Don't think about it, just give it a go and c what happens.

buzz: not sure what you're getting at regarding my updated progress, I am definitely familair with the basic concept of how HIIT is supposed to work, I'm just looking for feedback on how to breach this plateau I've hit.

fit4life1976: The problem is that I can only commit to 4 days a week of working out. Do you think I should cut my HIIT to basically 2 days a week instead of 4? I just don't want to re-gain the fat I've lost!

which days of the week are the 4 days? Are they specific?

I have committed to monday, tuesday, thursday and friday. I basically work 2 jobs and just don't have time for anything else.

Concentrate on your weight training on those days and go for fartlek training on wednesdays and saturdays, not in the gym, on the road (or off the road which is better for your legs). I do a lot of my cardio this way, 3 times a week (one of them is my 5km race on saturdays so i count it as a very fast session). I start with 5 min slow jogging, and the i gradually increase and keep my HR between 175-185 bpm for 20 min, then 10 min slow jogging at 150 bpm, then 10 min 175-185 again, and 10 min back to slow jogging again before i stop and stretch (i always stretch at the end, not at the beginning). It's very demanding, i can assure you! Leave Sunday for rest and church

I wish I could, I just don't have the time to commit to that I basically work mon thru ftri 8am to midnight, then sau 9am to 7pm, and Im beat after that!

WOW!!! OK then, weight training on Tuesdays and Fridays, and do the Fartlek on Mondays and Thursdays. You will have plenty of time to recover from your weight sessions and experience muscle growth. Make sure you eat enough calories though cause you'll end up getting exchausted and, finally, injured.