What is the best cardio for fat loss?

High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardiovascular exercise which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 15-20 seconds of hard sprinting with 10 seconds of jogging or walking.

Do 10 rounds of HIIT and I guarantee you will be in pain and your heart rate will skyrocket.

Sample:

3 minutes warm-up

1 minute at 60% (MHR) 

1 minute at 70% (MHR) 

1 minute at 80% (MHR) 

1 minute at 90% (MHR) 

1 minute at 60% (MHR) 

1 minute at 70% (MHR) 

1 minute at 80% (MHR) 

1 minute at 90% (MHR)

30 seconds at 60% (MHR) 

30 seconds at 70% (MHR) 

30 seconds at 80% (MHR) 

30 seconds at 90% (MHR) 

2 minute cool down at 6o% (MHR)