To work out, I play Dance Dance Revolution and similar games. I think it counts as high-interval training, like repeatedly sprinting 400 meter laps: A typical level lasts 90 to 150 seconds, and a play session lasts three songs played within the span of about 10 minutes. Then, I take a 5-15 minute break before the next round. Each song I play typically has 500 to 800 steps in it.
I know that for endurance cardio, the best way to burn fat and lose weight is to workout for about 30-60 minutes, then stop before I begin burning muscle tissue. And it's best to do such exercises 3-5 times a week. For weightlifting, I understand that the best way to burn fat and build muscle is to perform low-rep, high-weight exercises. But I'm not sure what the best approach is to burn fat and lose weight with a high-intensity interval program.
How should I plan my workout sessions to lose weight and reduce my body fat percentage?