Training....I don't know if you are weightlifting but continue if you are. 4 days a week minimum and get all body parts. It takes more energy to lift more weight so go heavy and go low or medium reps. Don't worry about building too much muscle....women simply don't have enough testosterone to get really muscular.
Losing fat....cardio a minimum of 4 times a week.
HIIT training burns fat quickly so I would do that 2 to 3 times per week but no more. Beware though....too much HIIT will burn muscle if you interested in keeping muscle.
Doing cardio in intervals keep the metabolism always running so if you are going to do an hour cardio split it into 2 half hours or 3 20 minutes. Don't stress if you're schedule doesn't allow it though.
Morning cardio on an empty stomach is great. The premise behind this is that when you wake up there are few carbs being stored in you so you'll burn fat instead of burning the carbs.
Stretching.....
So what does this have to with fat loss? Not much but it's vital to prevent injuries that could stop you from fat loss so stretch between sets in workouts and after cardio! It's a must. There are also some theories that stretching can elongate the muscles and give the apperance of long lean look. I don't know the scientific basis or if it's true but it certainly is worth a go.
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