Don't forget to warm up properly before each of these workouts.
Example sprint run
2 rounds: 5x20-40 meter sprints w/full recovery in between each (2 minutes) and 4 minutes rest between sets. "Effort is key here," Holder says. "Progressively increase the amount of sprints and distance you do as you move through weeks." If you can find a hill to do this on, even better. You can also do this on a stationary bike, Holder says. "A good circuit is 8-second bike sprint, 12-second recovery for 20 minutes, 3x a week; this has been proven to promote fat loss and muscle gain," he adds.
(2) I am seriously considering dropping cardio, currently I work out very high intensity intervals, sprinting and slowing down on treadmill. Usually work out about 700 calories in 60 minutes (my daily net goal is 1500, eat 2200, burn 700 on cardio + lift weights as well). Taking your advice I am going to drop this to low-intensity walking 30-60mins. When you say “low-intensity” how low?
As in what speed and incline would you recommend? Or in terms of heart rate, how much of a target heart rate should I go on?
My 60%-80% HR range is 117-156. And usually if I walk at 3mph at 2% incline I burn ~490cal an hour. Is this considered “low intensity” walking?