Uh pretty sure that the exercise longer and not harder part is wrong. Free weights will achieve weight loss too, as long as you know how much to eat No, it is right. Intense, short workouts burn carbs but long, continuous workouts burn fat. And like I said, free-weights are great if you want to tone up the area you're working out, but if you want general fat burning you have to have some sort of long cardio session. Here's an article: Article I'm sorry, but those of you that think you're losing more weight by doing windsprints are sadly mistaken. Yes, it can help you lose weight, but long cardio sessions will burn more fat. Oh and here's another tidbit for all you "I must run fast to burn more weight" people: Running and Walking burn similar calories per mile Obviously, if you look at the chart, a person running at 10 mph is burning significantly more calories per hour than someone walking only 2 mph. My point is that the difference between say 4 and 7 mph is NOT that large, but the work required to run 7 mph and walk 4 mph is. And I think that is what speed most people tend to work out at.