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Cardio

the speed / heart rate depends on your goals

steady state cardio , with heart rate under 135 BPM will burn fat

going over 135 bpm will burn carbs and improve cardiovascular health

HIIT will improve cardiovascular health, increase HGH release and burn FAT for 2 hours after stopping along as you do NOT eat a carb or a sugar
 
I know I eat too many carbs.

I used to do HIIT but now I usually do between 30 and 40 minutes fasted cardio at a steady pace.
 

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