what is the best way to do cardio for fat burning? I currently do cardio 4-5 times/week, either the stationary bike or jogging (outside). Sometimes I do the elliptical machine as well. When I ride the bike, I do 4 "hills" worth about 20 - 25 minutes (including warmup & cooldown). I was taught to use the scale of perceived intensity, so I get my heart rate up to 80% of its max. When I jog, I do 3 miles on (mild) hills. I'm now up to about 8 minute miles on my better days. Based on all the charts & monitors I've seen, I think I burn ~300 calories per cardio workout. If you can trust those charts. before you ask - I lift too, but not too much, maybe about once/twice a week for each muscle group. I don't want to get any bigger, just want to keep what I have. Either workout is about 20-30 minutes of cardio. For fat burning, would I be better off to lower the intensity and increase the time?