hello everyone,

i've been paleo since 3/20 and so far so good. 

in addition to eating clean, i began a workout routine today:
body squats - 2 sets of 20 HIIT (tabata style).  will do 3 sets next week, 4 the week after.   after i can go pretty strong i will add some weight for resistance.
pull ups -  ahrg!  3 sets of 2 with some negative work to work up to 12 rep sets.
push ups - 3 sets of 10
plank (i need to find a stop watch to work my way up to a 3 minute rep)

i plan on incorporating:
handstand push ups (starting off by doing negatives working my way up)
and
dips (as soon as i can find a couple of chairs or a suitable alternative).

i think this is a prime selection of bodyweight movements and i'm excited to see what kind of results this program has coupled with the paleo diet. 

anyhow, i'm taking it slow as i progress for the next few weeks since i haven't worked out in quite some time.     this workout is M, W, F. 

my question is this:  i'd like to add in some sledgehammer HIIT on my off days - Tu, Th.     something like 4 sets of 20 with a 10 second rest interval.   really just a strength/conditioning/VO2 max type gimmick and to boost my metabolism for the day.

is this counterproductive?    i'm 6', 206 with probably around 18% bf.   not a natural or anything but i think my recovery rate is good and i'm wondering if adding the sledgehammer HIIT will stunt my growth from the primary routine.

i appreciate any/all feedback.

- mike

Don't do your squats tabata style...

I think you're ok to work sledgehammer work in on your off days.  If you find it impacting your strength days (which are more important) cut them out.

thanks for the reply.
so you recommend the bodyweight squats slow and steady? 
i suppose i could slow them down, and turn the workout into a circuit with minimal rest between sets, rest 2 minutes, do another cycle.
thoughts?

so you recommend the bodyweight squats slow and steady?

ALWAYS move as explosively as possible. The greater the acceleration = greater motor unit recruitment = more strength in adaptation.