Is 10 mins of mid-high intensity cardio enough to shed some fat?

[tbody66]

I prefer doing mine on the stairmill. I will do intervals of level 15 or 16 for 30 seconds followed by level 7 for 60 seconds. I will do that for 15 minutes followed by 15 minutes of steady state at around level 7 or 8. If I feel like changing it up I will do 15 minutes straight on level 12 followed by 15 at level 7. I know thats not HIIT but it still has the same EPOC effect. Regardless of which method I use I aim for a HR of around 160-170 during the high intensity portion followed by 130-135 for the last 15 minutes.

I usually do this PWO or just on its own in the afternoon on days I dont weight train.

I know this guy, he is a hardcore anti-cardio type, he gave in and started doing 30 minuts low intensity and has grown to 40 minutes, morning fasted, how long would it take him to go to a HITT style, and what would be a long enough session to matter, and at what intensity on the sprint part or is that determined by his own lack of cardio conditioning?

[dooie]

I know this guy, he is a hardcore anti-cardio type, he gave in and started doing 30 minuts low intensity and has grown to 40 minutes, morning fasted, how long would it take him to go to a HITT style, and what would be a long enough session to matter, and at what intensity on the sprint part or is that determined by his own lack of cardio conditioning?

If you sprint for 30secs and rest for 3mins do 6-8 and that'll be half an hour which is fine, (keep working your way up) everyone's intensity will be different depending on fitness level, but start at 75% and don't rest as long (2mins) then eventually move up to 90% or as intense as you can for 30secs, the more intense you run, the longer the rest, don't go over 4mins rest though, I'd keep it to under 3!