If your goal is to lose fat and gain a little muscle (which will aid in fat loss greatly) then I would suggest sticking with the HIIT or ohter interval training and try to improve on that. Forget the "run" unless it's interval running or something. I know people will look at all the different research protocols and suggest different but the bulk of the evidence, imo, suggests that higher intensity stop and go type activity is the better way to go. BTW, if someone tells you more fat is oxididized during steady state lower intensity activities keep in mind that this means a greater percentage of fat on necessarily more actual fat.

IMHO there's no use of mixing steady state "aerobic" work with interval work unless your looking to improve cardiovascular efficeincy, which by the way could also mean you are improving fat burning effiecency. That's bad despite how it sounds. If your body burns fat more "efficiently" that means it'll use less of it. HIIT is your best bet for keeping muscle and losing fat.

Sleazy posted this HIIT Overview you should look at.

You'll need to post the specific exercises you are doing. I can't really tell but it reads as if your are doing one of those "girl" routines. Meaning leg extensions, leg curls, etc. Not the way to go at all.

Your diet will need work I think. I'll let the others tackle that since I'm on a perpetual "see food" diet. As far as your goals I think their realistic but "slow and steady wins the race" is probably the most successful philosophy to adopt.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.