@bigtom91 personally, I like to use HIIT cardio 2-3 times a week to cut fat and maintain muscle. I'll usually rotate between two workouts. One is a circuit of hammer swings(hitting the shit out of a tractor tire w/ a 12lb sledge), KB swings with a 55lb KB, and burpees, all done for 1 minute a piece, resting while my partner does his set. Repeat 3-5 times. The other is sprints, mixing 200s, 100s, and 50s for a total of 800m. Sometimes I'll substitute one of these w/ circuit lifting. Mine consists of deadlift, dip, power clean, pull up 6-8 reps for each. I always finish my HIIT workouts with a brisk 2 mile walk to cool down and burn some extra calories while my metabolism and Har are still jacked up.