I have been working out as far back as i can remember, but have just recently started doing cardio to burn that extra fat to get that beach body. I run both before and after my workout and it consists of 8 min. on the treadmill at about 7 mph, and then at 8 min i crank it up to 9.5 for two min. and then 10.5 for about 30-45 seconds. Basically my question is would I burn more fat if i just ran 7mph and a greater distance, or does upping the speed (intensity) burn more fat??