Interval training vs regualr cardio for cutting

[Zin]

Hello all,

My sad story is that after an extremely successful cut 2 years ago down to 7%bf I have gained somewhere close to 10%bf (17% now) due to a lack of working out and stress related factors(grad school)

I am on a new mission now to hunt down and eradicate every last ounce of fat in my body and to become ripped again. The way that I achieved 7% the last time consisted of an extremely healthy diet(see my post today in diet and nutrition forums) and by doing high intensity interval training 6days a week(running)

I have moved to the city and joined a very nice gym. I am now lifting regularly 3 days a week and doing regular cardio on a treadmill for about 30 mins 6 days a week. My main question focuses on the interval training, I cannot do interval sprints like I used to because there is no place to run around where I am and I am concerned that I will not be able to achieve below 10% without them. I really can only run on the treadmill for longer periods of time to make up for it. I still believe that interval training is superior to regular cardio for burning fat but do you think that it is possible to achieve sub 10% bf with just regular cardio for 30-40mins? Keep in mind also that I am able to lift now because I am at a gym whereas I did not lift at all during my last cut down to 7%

Also I am focusing on a 3 day full body workout with weights during this cutting cycle rather than the 4 day split that I did when I was in college for bulking. Is this a good strategy?

 

[Scarface30]

I am not sure about the answer to your question, but could you not try some new interval training, such as jump rope, or biking? even if there was a hill close to your home you could do hill sprints.

 

[Gazhole]

I wouldnt reccomend maintaining 7% constantly or you might run into health problems. Is this for a competition of some sort? How are you measuring your bf?

Good diet, Weights, HIIT Cardio, Steady state cardio in conjuction with eachother will give you best results.

Fullbody split is good, though without all the details of your program i cant say whether YOURS is good or not. Steady state after weights is a good form of active recovery, and one or two days a week HIIT will only help.

Diet is paramount however, so focus on that.

 

[Zin]

Monday, Wednsday, Friday weight training, 1 set moderate intensity Bench press, wide grip pullups, military press, squats, deadlifts, barbell bicep curl, barbell scull crushers.

Tuesday, Thursday, Saturday physioball training, lateral rolls, russian twists, bridging, knee tucks, lying opposites, crunches

10 minute run monday wednsday friday following weights, 30 minute run tues, thurs, sat following physioball. Total gym time per day 40 mins

Diet is excellent, basically my question is is it feasible to achieve below 10%bf with this routine or do I need to incorporate hiit training?