I want to burn fat and lose weight. I go to the gym 3/4 times a week and do resistance cardio and weights. I try and do at least 20mins of cardio a session, so I aim for more and whats the best out of the below.

Is running on the treadmill for 2miles at 6mph better?
OR
Running on the treadmill for 1mile at 7mph?
OR
Running on the treadmill for 2miles or 1mile doing 2mins at 7mph 1min rest at 4.5mph/5.5mph?


Thank you

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