I would say to do HIIT three times a week. Remember that it also drains the CNS just like weightlifting does. Too much of either will lead you to overtrain.
Day 1- HST (full body)
Day 2- HIIT
3- HST
4- HIIT
5- HST
6- HIIT
7- OFF
For the HIIT, I recommend starting off small, then build. Maybe beginning with the first two HIIT days doing a 4 minute cycle each day (30 seconds jog, 30 seconds sprint), then next week you'd add another minute (an extra 30 and 30) Progressively increasing the HIIT sessions until you reach 15 minutes straight for a single session.
4 minutes may not sound like a lot for a whole day, but it's an ass-kicker, and it all your body needs to turn the fat burning furnace switch ON.
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