[nubg]

can you tldr me if weightlighting will put me roughly in the "hiit" group discussed in the paper, and give me its benefits?

[Schiendelman]

No, you also need cardio. Even if your heart rate goes up while lifting, it's sustained cardio that really improves your cardiovascular health, keeping your heart rate up in zone 2+ for 45+ minutes at a time a few times a week.