As far as cardio exercises, most people default to a long form, rhythmic cardio exercise like jogging. However, this is both time consuming and not as effective as another form of cardio: sprinting. Sprints, and other short anaerobic exercises, promote fat loss by keeping the individuals body going through EPOC, which we know helps the body burn its fat. In terms of fat loss, sprints are simply both more efficient and effective than long distance running. Try searching for an image of a marathon runner versus a sprinter and notice the great difference in body types.