I have been doing HIIT, very very similar to what I was doing at Crossfit Greenwood, and I am seeing results. Down 30 lbs and 12" overall.

Problem I am having is, I go on my lunch break and as most of you know a complete xfit routine including the WOD, can last over an hour.


So my question is, if I were to split my weight lifting and hard cardio up, say lift in the morning and then cardio at lunch or vice versa, could I expect to see the same results or is it something to do with cardio and weight lifting being together that makes it so effective?