So much misinformation out there.  HIIT cardio is the best way (other than weights) to burn a ton of cals and get the fat off.  It has been shown that overall calorie burn is key for fat loss. . .low intensity cardio just trains your body to be more efficient at using fat as fuel.  so if you are 300 lb going down to your realistic bodyweight, use low intensity to save your joints etc.  As you get closer to your goals, start to incorporate HIIT cardio up to 4 times per week.  This is dependant on your total calorie expenditure from all other activities as well as your intake of calories. ..if you are expending way more calories than you take in, you will not lose as expected when you use all those "weight loss calculators"...

If you are using it for athletic training purposes, then the above post makes sense. . .

I personally like to spin 4 times per week, I vary the intensity between each class as I am also teaching it. 

My strength training ideally happens at least 3 times per week, and on a good week, I train hard but only for about 15 minutes, time contraints do affect things.

 Working for me right now, and change is always around the corner as they say.