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

[M302_Imola]

My opinion is anecdotal, but I switched to 30 minutes of interval instead of med. intensity steady pace about 3 weeks ago. Within days, I saw an immediate drop in fat, evident in the mirror and "pinch test." The fat-loss has slowed down considerably, but I'd also say I feel like my metabolism (resting heart rate) has boosted a bit as well. I plan to keep it up, I've read a lot about interval cardio being superior for fat loss.

Yes, HIIT cardio will boost your BMR thus you burn more calories throughout the day

[FireGuy]

FIREGUY

Would this HITT later in the day method be best for someone who is ALREADY low in BF like you are?
in other words, I have been doing fasted along with a second cardio later in the day. But if now I am reading to do HITT only just later in the day and not worth doing the fasted, then would you suggest this for someone like myself who is not the low BF like YOU but someone who still needs to shed BF.

Hope I am making since.
I would start by doing 4 sessions of fasted low intensity cardio in the AM like you already are then kick in 3 sessions of HIIT in the afternoon on the other 3 days.

And another question: I have heard that going over 45 minutes of cardio is when cortisol kicks in. And so counterproductive.
I think this would be greatly determined by the intensity level of the cardio you are doing. I always find it interesting how many people are worried about the muscle wasting effects of cardio if it's over a certain length of time yet will spend an hour and fifteen minutes working with weights. That said, I have changed my tune some over the years and reduced my cardio to 30 minute sessions max these day. I have found lower cals and higher intensity are a better trade off for myself.

Plus I think I remember Phate mentioning something about a study which suggested doing 2 shorter cardio sessions a day really helped BF.
I would agree, you are getting the EPOC (excessive post oxygen consumption) effect twice instead of once.

Please would love to hear what all you have to say about the above. Thanks
SM

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 see "that guy" tell him to try subsituting one or two or those morning sessions for a couple HIIT sessions on his non training days. 15-30 minutes is plenty of time to start with. And yes, the intensity will be defined by the subjects conditioning level. The high intensity level(s) should have you breathing like you just 20 reps in the squat rack.

[SlimmerMe]

Thanks Fireguy!

Appreciate all of your info here. Thank goodness I like cardio! Always have.
(Its the lifting that gets me.....)