Any type of high intensive cardiovascular (CV) work will accelerate fat loss as long as you keep a proper calorie intake to let the increased CV work make the difference, i.e. don't eat more once you increase your intensity. And always remember this, one single fact determines the rate of weight/fat lost: the average daily calorie deficit, which is the difference between how much energy is expended and the amount supplied. So pick your favorite and switch it up once in a while. If your calorie deficit is not too large (no more than 500-1000c/d) AND you properly supplement, you will not lose muscle. In fact you can add muscle while losing body fat if you perform all components properly (food intake, calorie deficit, CV work, supplement and adjustments to avoid plateaus).

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