So, my main goal is fat loss - while I am averagely fit I am in the overweight class by a bit and have definitely ways to go to get my fat percentage goal.
I am already mixing up a cardio intensive program, the daily dares and some strength based challenges from Darebee on top of martial arts (which I have been practicing for 6 years now).
It might look like a good amount of exercise but I do feel like it doesn't move me forward as much as I would like considering that, as I said previously, I am relatively fit and can move through the challenges without extreme effort. So, to push me out of my comfort zone I was thinking of adding running to my schedule. I have read quite a lot about how sprints are the most effective way to burn fat and raise the metabolism so it keeps on burning throughout the day - but I couldn't help but notice that the sprint workout in the site talks about exercises that make you sprint for 30s to 60s, what is mostly unadvised everywhere (10-15 seconds being the usual reference). On top of that I also see very good points on being able to run a 5 or 10km - maybe even a bit more.
So, if anyone has some kind of insight on these two points:
Long distance vs Sprints?
How long should the sprint bursts be?
Or any tips for my fat loss goal, it would be simply amazing