HIIT for sub 20% body fat

[Ethan Bynon]

I will be returning to the gym in a few days after a 6 week layoff from barbell training . Part of my goals, along with returning to my previous training numbers, is to get my body fat % back below 20%. I have no strong interest in "six-packs", I just want to get back a healthier body composition.

Would doing HIIT 1-2 a week help with that, in conjuction with a good diet and a properly run novice LP? Would doing HIIT 1-2 a week greatly impede my recovery?

Male, 27
218 lbs
22% bf

[Robert Santana]

Height? Lifts?

[Ethan Bynon]

Oops.

I am 6 feet tall. My former 1RMs before my lay off were OHP 175, BP 255, SQ 340, and DL 415. I can still do chin-ups 3x10+ and my best chin-up 1RM was 45 lbs.

[Robert Santana]

I'd shoot for a 10 or so lb drop while you reset everything then scale it back up when the lifts get hard again. Start by cutting fats first then carbs and then do the opposite when it comes time to go back up.

[Ethan Bynon]

So no HIIT at all, even prowler work? Just lower my caloric intake to lose the extra 10 lbs until it starts to affect my recovery?

[Robert Santana]

Twice per week of HIIT should be sufficient. The caloric reduction will be the big driver and yes go until you start to struggle under the bar.

[Ethan Bynon]

Understood. Thank you for your time and advice.

[Robert Santana]

You are welcome.