First of all, I want to acknowledge two things! Weight loss is incredibly individualized, and no one thing works for everyone, the second being Uphill Athlete does not specialize in weight loss. With that being said, I know there’s literature in favor of HIIT being a tool to help aid weight loss. I know it also doesn’t work for everyone, so keep that in mind. Our training will help you be fit for your race, but it won’t guarantee weight loss, and it sounds like you are in tune with your body and know you need to make some changes. Adding in two HIIT sessions could very possibly de-rail the plan that has been built carefully to aid recovery and build progression. So this is what I would look at-does Cham fit raise your HR? Do you feel tired by the end? If your HR is pretty high during that strength session, that is already acting as a HIIT session. Next week ’30-’30s are introduced to the training, another high-intensity session. If you feel that that isn’t enough, I would substitute just one of the Cham days for a differing HIIT workout but ease yourself into that and make sure you pay attention to recovery.
I am no expert at weight loss; I have had athletes have great success doing more fasted training and eating higher fat lower carbohydrate diets. For other athletes, it doesn’t work, though, due to their own body and fueling needs. I hope that this helps! I know Rebecca is excellent at dialing in the right foods and eating quality meals to stay fueled and ready for your workouts!