As Mark said, it's alllll covered in depth in PPST. Buy it, read it, read it again.
I tried HIIT type workouts on the ellipticals when the fan-bikes were tied up at my commercial gym a few times.
It really doesn't work out so good. You really can not "crank on it" with reckless abandon like a push-sled or a fan-bike.
In your situation (no equipment) steep hill sprints might be good.
Another option if you have access to a lap pool is swim sprints. 25m balls out every 1 to 2 minutes is quite fatiguing.
And it more of an upper body thing really, which is nice for just the legs a bit of a break.
As Mark said, it's alllll covered in depth in PPST. Buy it, read it, read it again.
You probably are a novice. Your status as a novice is based upon your ability to recover between training stresses, not how long you’ve been lifting weights for. If you can add weight to the bar every training session then you are a novice. Run NLP and see how far you get. Fat loss is diet rather than cardio. Look at Weights and Plates podcast by Robert Santana SSC for advice on eating and lifting, I’ve found it very useful.
Mr. Rippetoe, I am currently reading the gray book , but I haven't finished it yet; I just got to the intermediate part, but I only got to the part about the texas method as of yet; I will continue to read on, hopefully I can find a 3 day split for intermediates that excludes the bench and is more focused on the press instead; I also didn't find any information on conditioning yet, but will continue to read on;
Thanks for the reply though!
the pin press is an overhead, yes;
I use to do mountainbiking before I started strength, I enjoyed it a lot, unfortunately, sitting in that position for a long period of time bothered my low back, and I quit biking and even sold my bike
Also use to swim a lot during that time, I did like 20-30 50 m laps a day, but it started to bother my shoulders and I gave that up also;
I was thinking of the elliptical because it is low impact on the joints and is also scalable to some extent