Cardio Training to Lose Fat

Here's what I do to lose fat fast...

Cardio 3 x per week

2 days a week are "sprint sessions"
1 day a week is a longer but less intense session

Sprint Session (2 days)
Run for 12 minutes
during this time you will run/sprint for 30 seconds, then rest walk
for 90 seconds
repeat this pattern 30/90...30/90 until you finish the 12 minutes

Moderate Paced Cardio (1 day)
Brisk walk or jog 35-40 minutes

Try to do these workouts first thing in the morning before eating, or after your weight training session.

Personally I like to do the short workouts during the week, and the
longer one on the weekends when I have more time.