Hey guys,

Again, I'm a 16-year-old male, 64kg, 166cm (1.6m) tall.

As well as my new eating plan, I've been doing cardio sessions 6 times a week, and weight training with machines and free weights 4 times a week. The days I don't do weight training I do more intense cardio workout and crunches. (What do you think about that?)

I sometimes do HIIT running 2 minutes at something near to my full speed (in the machine it's 11.2), and walk 1 minute at 5.5 (rather slow walking). I repeat until I reach 20 minutes, and then a walk cooldown.

Today, however, I did 35 minutes at a constant speed (9.0). I do know HIIT is more appropiate for my goal (fat loss), but I thought changing for one occasion wouldn't hurt me. At the end of the 35 minutes I felt I could still run for 10-15 more minutes, but would that have been too much? Do I have tu run till I really wear me out?

Thanks in advance.

Ok well whenever your doing cardio work for whatever day it is, you want it to be at least 30minutes, noting that two 15minutes blocks is ok too.

Basically the 35minutes you did is fine, if you wanted to go for a further 15minutes then thats absoultely fine to, even better Im not sure how fast 9 is, but no you dont have to run until you wear out, if its aerobic then you could go on for a very long time and you odnt want that as it doesnt suit your current regime.

You shouldnt have any problem with the routine you have. Just watch out on over doing it or you will end up with negative returns. Your body doesnt ONLY use fat as a source of energy.

Assuming that you know what you are doing with nutrition, I believe a good mix is healthy. HIIT should not be done more than 3 times a week, and really 2 is plenty if you are busting your ass. Longer, steady state runs can be done at your leisure, and I don't think you need to be completely pooped after them. 30-60 mins for a steady state run, and 10-15 mins for HIIT.

Again, this all depends on your nutrition and especially on your goals.

I'm strictly watching my nutrition, so I guess I'm on the right track.

Thank guys.