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I'd do a combination of what has been said here previously.
HIIT (sprints aka high intensity interval training) are good but you need to mix in lower heart reate training. This helps build the base you need to teach your body to process fat for fuel. A heart rate monitor really helps you focus on the right things and you work out a lot smarter, not neccesserily harder.
Lifting is great beacuse it builds muscles which pumps your metabolism which leads to - you guessed it.
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