I have worked as a personal trainer as well as having a degree in sport science so i can speak with some authority here.

Obviousely cardio is the surefire way of losing weight, but which kind? Bike's don't use as much energy as your body is supported and you're only using your legs. Rowing - you're using more of your body but you're still supported.

It will come as no surprise that RUNNING is the fastest way of burning calories as all the body is utilised and you are unsupported.

But what is the best kind of running? Over the centuries and milleniums, the human body has evolved and learned to use fat as fuel instead of carbs and protein when one is alternating intensities. The typical human does not maintain the same intensity when working, hunting, farming etc. It is always a stop start stop start intensity. So when we go running and we are running at the same speed or intensity for 30+ minutes, then the body is unable to burn as much fat as it is capable of doing.

So how do we apply this to running? Simple, i introduce INTERVAL TRAINING. The practice of running at different speeds or intensities throughout a given session. This is alot more fun too. How many times have you been for a jog and wanted to walk for a few minutes? Well this is perfectly fine and indeed advisable. Just make sure that you mix the walking in with some higher than normal intensities ie sprinting hell for leather.

I reccommend you give this a go...Plan you're route around your block etc. Start with a comfortable JOG. When you hit a lamp post SPRINT, next lamp post JOG, next lamp post WALK. If you wish you can walk for the space of 2 lamp posts as the sprinting can take it out of you, but you'll be killing to get back into the jog again. Give it a go and watch the fat burn from your body. Let me know how you get on.

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full-court basketball is also a great way to take your mind off the actual exercise while basically doing something very similar to interval training, where you're constantly changing speeds and directions. highly recommended if you're a student or have access to a gym where there are good games. running is probably better overall for fat burning, but for some like me it gets boring and becomes tough to stay motivated. basketball is just awesome fun and great exercise.

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Speed jump rope is a great way as well and you don't have to go anywhere far. You can do it in your back yard!