Precisely. Some studies show that HIIT burns more calories than regular cardio, but the difference is small.

(As a sidenote, I always wondered how that comes to be and figured it could be because it costs more energy to put a body in motion than to keep it that way. My physics teacher would be proud of me :D)

Exactly!

Sorry to burst your bubble, but walking and running burn more or less the same amount of calories per kilometer.
-> http://walking.about.com/od/calorie1/a/calorieswalkrun.htm

So, if you are overweight and and have a lot of time, walking is def better. Emphasis on a lot of time. 😉

I think that’s what you were responding to..

The point of that section was to demonstrate that it’s not a good means to determine how hard you’re working, Just like how using the next day’s muscle soreness to determine whether or not you’ve had a good workout isn’t a good means.

You could be working hard without sweating, just like you could have a good workout without being sore the next day.

The cheap and fairly accurate method is with a body fat caliper:

http://www.amazon.com/AccuMeasure-MyoTape-AM-3000-Fitness-Personal/dp/B002VAPHXW/

The most accurate is in a bod pod, but that is very expensive:

http://www.cosmed.com/index.php?option=com_content&view=article&id=1262&Itemid=310&lang=en
http://seattletimes.nwsource.com/html/health/2008148562_nwbody020.html

Thanks, Dave!