Hey folks.

I'm currently on the 4x6 strength training program 3 times a week, doing mainly compound workouts with pretty heavy weights.

The program consisted of:
bench press/military press/squat/deadlift/pendly row

and these are accessory exercises:
dips/pull ups

I'm doing 3 main compound exercises per session with 2 accessory exercises. The current aim of my training is fat loss.

Ever since I've incorperated weight training I did little to no cardio - odd unplanned tuesday/thursday/saturday cardios for 30 minutes (I was a cardio freak back then, where my exercises consisted of mainly just cardio with little or no weight lifting).

I feel that I should still include some cardio in my workout, though I hope I could keep the training down to three.

Just want to hear what everybody thinks if I would do 10 minutes of HIT on treadmill after my weight training every session? Would I still reap the benefit of cardio and not keep each sessions to more than 2 hours everytime?

You mean HIIT. HIT is another type of weight-training.

Weight-training already falls under the same broad heading as HIIT -- both consist of largely anaerobic exercise on intervals. So, the two are definitely complementary activities, but, ideally, you would separate them because there is so much overlap. As a result, ten minutes of sprints after your workout is possible, but, if you're squatting and deadlifting first and it sounds like a good idea, it hints that you might not be hitting the existing leg work hard enough. You might also consider doing some energy systems work with weights (e.g. complexes or circuits) after your workout instead of HIIT and then hitting HIIT on another day if you feel you still need it.

Alywn Cosgrove has this to say on the subject: http://www.alwyncosgrove.com/Energy-System-Training.html

You mean HIIT. HIT is another type of weight-training.

Weight-training already falls under the same broad heading as HIIT -- both consist of anaerobic exercises on intervals. So, ideally, you would separate the sessions. Ten minutes of sprints after your workout isn't a bad idea, but, if you're squatting and deadlifting first and it sounds like a good idea, you might not be hitting the squats and deadlifts hard enough.

To be honest with you, at the moment I've deweighted both squat and deadlift, because I've started off heavy, with squat being 90kg and deadlifting 120kg I realised my form isn't good at all. Now I've lowered the squat down to 50kg going below 90degrees and deadlift to 80kg so my back does not arc at all.

I am trying to slowly build the strength backup so I could increase the weight with correct form.

That's why I think I still have some room for HIIT after weight training.

I generally do 12 minutes of HIIT after my upperbody days on a bike. My legs are burning pretty bad after this since I've done legs the day before.

it hints that you might not be hitting the existing leg work hard enough.

What if I'd just do it for the sake of cardio, perhaps not train my legs hard enough during weight training. Since HIIT would train my legs and be counted as a cardio exercise anyway?

What if I'd just do it for the sake of cardio, perhaps not train my legs hard enough during weight training. Since HIIT would train my legs and be counted as a cardio exercise anyway?

HIIT will not strength train your legs the same way some good squats will. Don't you have an upper body day? Just do some HIIT on those days.

You could also do the HIIT BEFORE your lifting.

What if I'd just do it for the sake of cardio, perhaps not train my legs hard enough during weight training. Since HIIT would train my legs and be counted as a cardio exercise anyway?

You'd achieve more systemic benefits from hard leg training, than HIIT for legs. HIIT cardio is just that....cardio.

It's not leg training.