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Welcome to the four worst types of cardio for fat loss, as well as the four best. Welcome back to Live Lean TV for women. I'm your host, Jessica Romo, and I specialize in teaching you ladies how to live lean. Today, I'm going to show you the four worst types of cardio for fat loss. It's not that they're the worst ever, it's just that they're the worst when your goal happens to be fat loss. If you have a fat loss goal, you're going to want to stick around today because not only am I going to show you what not to do, I'm also going to give you my four favorites that are the most effective when your goal is to lose fat. One of the most common mistakes people make when they do cardio is thinking they need to go for a long time. So, they'll jump on a machine like the stair mill here and hold on or hang off using the arms to try to make it easier on the legs. But the end result is that your posture and form are super sloppy, and you're actually taking some work away from yourself and making the machine do more of the work, which then in turn is going to give you less of a result. So instead of doing that, try doing this instead: using controlled speed intervals and making sure you have good posture the whole time, no hands on the machine. And if you need to reduce the speed to take a little break and recover your heart rate, that is fine. But when you're feeling good, try upping the speed and doing a little jog or a little high-intensity burst. These bursts can be as short as 10 to 20 seconds for...