I am just curious to what is the most effective time and intensity for doing cardio for losing fat. I have read that doing a Max-OT cardio for 16 minutes on high intensity is far more effective than doing 45 minutes on low intensity workout. I know that high intensity is for cardiovascular benefits and low intensity is for burning fat. Doctors tell me that running 1 mile and walking 1 mile still burns the same calories and the only difference between the two is that walking takes longer. Any opinions on this subject would be very helpful.

Max OT-Cardio article: