assuming you have eaten a carb-rich meal prior to your workout, i would recommend about 20-25 minutes HIIT after lifting as opposed to slow-go cardio
slow-go is more catabolic (and in general) in this state, while HIIT maintains a more anaerobic approach; the thinking behind depleting glycogen stores in the first 20 minutes of slow-go, then your body turning to fat as its primary energy source is a bit oversimplified, as glycogen stores are not depleted as completely as you may believe
remember, the afterburn of HIIT is what's so great about it, as it keeps the fat burn going for several hours
the slow-go stuff is better for the second/later cardio session of the day, yet i really don't see the need for a 2nd cardio session unless you are training for comp. -- diet should make all the difference at this point
if you're not lifting, you can do the slow-go stuff in the fasted am state, but keep it to 40-45 minutes
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