next step

Hello all I have been getting support here for more than 5years now thank you I have come down from 100kg only fat to 75kg with muscle I am not sure about my next step I do 5days workout in week I am confused between should I do  progressive overload weight training or HIIT body weight training I am scared to don't wan to at same place from where I started Many thanks for inputs i7ilo2zby2hw.jpg
ucpj0dvobqno.jpg
9n36vufz118i.jpg