I'm 5' 10" (178 cm) and 148 lbs (67 kg). I can be considered thin, but I have some fat in my hips and since there is no opportunity for spot fat reduction, I'm still doing cardio.

Currently, I'm doing 10 minutes with 8.5 km/h, 10 minutes with 9.0 km/h and 10 minutes with 9.5 km/h, a total of 30 minutes continuous cardio 5 days a week. I'm burning 300 calories with this workout.

Any comments will be appreciated. Which one is better for fat burning? Doing cardio for a long time with medium intensity, or shorter time with high intensity? Is my cardio session okay? I don't have much muscle and I don't want all of it gone because of cardio