I've been alternating days of:
one day: 40 minutes HIIT (including 10 minutes each of warm-up & cool-down), followed by 15 minutes cool-down & stretching, then 40 minutes of weight training (mostly upper body).

2nd day: 40 minutes of steady paced treadmill or trainer at z2 level, then 15-20 minutes of light weight training. (Or, alternatively, once or twice a week, 2-3 hours of downhill skiing.)

And, most everyday: 30 minutes of stretching and core strength (including some rehab of my still recovering right hip & leg)

All of which compares to what I had been doing: 75 minutes most days (5-6 / week) of outdoor cycling in mixed z2, z3, and z4 in a bell shaped curve.

I find my weight is stable or maybe increasing a bit (that could be that I'm no longer monitoring my intake), my resting HR is down from 60 to 50 and my BP is down from mid-120's to mid-teens. Also, I find my 2nd & 3rd intervals are getting stronger. Plus I feel better and stronger in all ways (mentally, skeletal strength, cardio fitness, energy level, etc...)

... But, I suspect most of the benefit is due to simply upping the intensity from the moderate level to the intense/vigorous level (and I count weight training in the intense level even though it doesn't show that on a heart monitor).