HIIT and Tabata are wonderful fat burning workouts however
if you really want to change your body composition we
recommend a few weights sessions in there as well for both
men and women.
You see weight loss and fat loss are quite different. Weight loss is our relationship with gravity it includes everything from the weight of our organs, what we’ve eaten and all the variables that make us a human being. Fat loss is having less fat on our body.
It is a common misconception that we must weigh lighter in order
to look good and feel good. To some degree this is true, however
an 80kg person with a lot of fat will look quite different to an 80kg
person with a lot of muscle and in many instances they will look
smaller than a person that is 70kg with fat.

What does this all mean?

The best goals to have should be more focused toward fat loss than on weight loss.  Weight has a tendency to fluctuate, Particularly for women but it will change depending on what you have eaten, what your hormones are doing etc etc.

So we recommend a split.

HIIT training as well as a few weight sessions  a week.. This will torch fat and build muscle. The more muscle a person has the higher their metabolism.

Building more muscles, can be marginally more helpful than simply doing thousands of hours of cardio per week. Here’s why: One of the variables that affect your resting metabolic rate is the amount of lean muscle you have. At any given weight, the more muscle on your body, and the less fat, the higher your metabolic rate. That’s because muscle uses a lot more energy than fat while at rest.

So the logic is if you can build up your muscle, and reduce your body fat, you’ll have a higher resting metabolism and more quickly burn the fuel
in your body.

Move more, stay in a healthy calorie deficit and keep a balanced diet and exercise regime and you will be sure to reach your goals.