Ok lets try this again now that I have done more reading and trying to figure this all out.

I`m 29 years old, 210 lbs, atheltic to a degree (I can do many things without being on the floor) I ride my bike to and from work 4 times a week, each way is a 4km (13 minutes) ride so 8km total (26 min ride) my HR is about 150 the whole ride maybe a tad higher depending.

This is what i`m trying to do: Burn that fat! Get that cardio way better! I can do the ride without any winding at all and I`m starting to feel no tiredness at all so thats a sign. I just started the free weights for upper body. Nothing special just a few thing to increase some muscle and burn some fat.

Now being the hero I am, I was looking into HIIT but then came across Tabata. I tried it on Sunday. I went 20 second Sprint and well lets say my recovery is not 10 seconds but I did the 4 intervals.

Should I keep going at this? Should I go to HIIT with the longer rests or should I just keep trying to get my rests down in Tabata? Also how does my biking effect my Tabata schedule? I want to do Tabata 3 times a week. There are two days I guess it won`t really effect my Tabata if I do it on Saturdays and Mondays which I have off so no cycling. I do have a treadmill but it is well boring and i`m not sure what I should be doing on the treadmill to burn fat.

ANYTHING WILL HELP ME!!! PLEASE!!!!

Alright I just went and did another round. I did about 2 minutes of trotting to get my HR to about 65% then went 20-10-20-1min-20-10-20....My monitor had my HR at 180, max is supposed to be 175 is that ok? Hopefully next time I can cut that 1min rest out. Are you supposed to let your HR get back down or just go like mad regardless? This time seemed easier then the last. There was some pain thats foresure but I kept telling myself to go and it will get better....