Optimal cardio during cutting?

vmc said:

I shot up from a skinny 170 pounds to a still skinny 180 pounds in a
bit under two months of lifting and eating heavy. I'd estimate my BF%
is somewhere around 12%, right on the verge of losing definition. I'd
like to bring it back down now to around 8%. What's the optimal

amount

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of cardio I should be doing to lose fat while maintaining muscle? I
know the usual advice is just to diet down and skip the cardio, but
seeming as how I'm already fairly lean, I think it might take some
cardio to get below that threshold. Would jogging 3x a week (in
addition to my usual workouts) for an hour be too much? What about
sprinting and HIIT work in place of longer cardio? Better, worse? I'm
not dissatisfied with my current shape, so I'm willing to go slowly

if

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I can keep as much of the lean mass I added as possible. Thanks for

any

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info.

Try HIIT for no more than 10-12 minutes either after a training session
(prefarably not a lower body RT session), or on non-training days, to
total 3x/week.

And don't forget your diet.