I am just finishing up the fourth week of a fat loss program (lifting and HIIT) and have my off week schedule for this coming week (the program is Fat Loss I from New Rules of Lifting if anybody is curious). Should I take the week completely off or should I just take a rest from lifting and continue doing HIIT?
For background, I have been lifting three days a week in the morning (Tuesday, Thursday and Saturday), doing HIIT three nights a week (Tuesday, Thursday and Sunday), and some other lower intensity recreational activities on the other days (except for Friday which has been completely off). The intervals have consisted of 3 minutes of total ‘work’ time while the individual sprints have been 30-60s long. They have also been more GPP style consisting of stuff like burpees, car pushing, medicine ball throwing and a sprint here or there.
Should I not do the intervals during the off week, keep them, or kick them up a notch (I will start doing 4 intervals a week for 4 total work minutes in 2 weeks)?