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HIIT is far beyond vigorous.

Vigorous would be Z2/3 cardio, so like 120-160 BPM for most adults. Moderate would be Z1 90-120.

Once you are capable of doing cardio consistently in Z4/5 with HIIT and tempo training you really don't need to worry about "am I doing enough exercise."

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I mean, according to this study I would still need that. I can average 165 BPM (because I'm trained, used to average 175) and max 180 in a session. But that's all the cardio I get. I walk 20 minutes per day to bring the kids to school, and lift weight.

Weight lifting doesn't count, but I tested yesterday and I average 110 bpm during a workout (it's constant ups-and-downs). Based on that, it would count for moderate exercise.

The time investment is steep if we cannot count weight lifting, there is no escape.

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