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So...I have been hearing differing thoughts regarding the optimal form of cardio for someone trying to shed about 15 pounds. I have heard that 20 minutes sessions with 5-6, 60-90 second high intensity bursts (i.e. sprints) to get your heart pumping and then bring it back down for another 60-90 seconds before going hard again is the best way to get rid of fat. I have also heard that in order to lose weight you need to work at your target heart rate for at least 45 minutes (30 is not enough). And then obviously combining it with healthy diet and weight training. Any thoughts on which form of cardio is most effective?
You can lose fat with both steady state and HIIT (high intensity interval training) but HIIT is more efficient and seems to be less damaging to lean body mass. Cardio post workout is also a highly recommended time.
For HIIT one doesn't have to sprint (in case people thought after reading the OP that sprinting is required). If on a treadmill, incline can be seriously increased for high intensity and on a bike resistance can be seriously increased for high intensity.