Results from a study published in Medicine & Science in Sports & Exercise suggest that repeated max-intensity sprints yield better fat loss results than longer duration, low-moderate intensity cardio.
There were 20 participants who were split into two groups.
Each group ran 3 times a week for 6 weeks.
Group 1 performed max intensity sprints. 30 seconds in duration, 6 sprints per session, 4 minute rest between sprints.
Group 2 ran for 30-60 minutes at 65% intensity.
At the end of the 6 week study,the Sprinting group reduced fat mass by 12.4 %. The low-moderate intensity group reduced fat mass by 5.8 %.