These days its 45 minutes, starting at 7.5mph, incline at 0.5 going to 8.5mph in the end, incline to 2.5, with 0.5 bursts… Ending up with about 6 miles… Every day, dont take a day off (early morning in weekends)… A 10 minute warm up before this, followed by a 20 min cooldown. Been doing this for a while now. With my weight, thats about 750 calories burnt.
When I went for my physical, the nurse told me my BP was athelete BP and I had very little triglycerides, one of the lowest shes seen, and trust me I eat ALOT, so its not the food that made it that way, its the increased heart rate in high intensity cardio that did it for me.