When it comes to losing (or gaining) weight, what matters most is what we eat. Good nutrition and portion control are what take the weight off and keep it off. Exercise is what keeps our bodies fit. In short, you can't outrun a bad diet with exercise. if you want to lose weight, you have to eat right first.
What you do for exercise, depends on your fitness goals. What are your goals ? If your goal is to run a 5K, start with a Couch to 5k program. Can you do HIIT ? Sure, but HIIT when done properly only needs to be done once a week. HIIT is high intensity. that means working as hard as you can for that short period of time. You should feel so exhausted by the end of an HIIT session that you should look forward to the next day off as a rest/recovery day.
Don't try to do too much too soon or you'll increase your risk for injury, fatigue and burn out. If you've been sedentary for a long time, you should slowly ease into a routine and a Couch to 5K would be a good place to start if you're in reasonably good health.
Mostly, Coach Jen is right, what are you most likely to keep doing ? Remember, the exercise doesn't stop once you lose the weight. If you want to remain healthy and fit for your entire life, you need to exercise for your entire life.
Thus the reason you need to find something you really enjoy.
I think it's good to find an exercise routine you enjoy, because then you're more likely to stick with it. Whatever you decide, it's important to have a balance of both cardio and strength training, since both are important for weight loss and overall good health.
"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford
"No matter how slow you go, you are still lapping everybody on the couch."
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