in my opinion you should do medium intensity for 45 mins 4x a week if you want to loose weight because it seems to work better for burning fat. I know everyone will say, NO! HIIT is the way to go, but i claim 45mins 4x a week because i know from personal experience that I respond 100x better to long medium intensity cardio for fat loss.
While trying to bulk i would do HIIT 2-3 times a week cause HIIT is focused more on working your CV system. That is very good for you. You will not gain fat at 3000calories and doin HIIT 2-3 times a week. Check your weight once every 2 weeks and if you dont see a 1lb gain every 2 weeks, either add 500 calories or stop ONE of the cardio sessions but i DO NOT believe in no cardio cause your heart and lungs are every bit as important, if not more important than the rest of your body.
|