Fatloss Workout?

[zitwitee]

Hi, Iam 14 131lbs and 5'3. I checked my body fat on a omron weigh scale and it said 19.8%!!!!!
Here are my pics, please help me with a cardio workout. I have alot of time so it can be HIIT or Slow steady. I tried a HIIT program and i only burnt 200 calories each time i did it so it was worthless. I want to do it on a treadmill, NOT OUTSIDE. Just give me speed,time and how many times a week. Thanks alot.

Pics: www.zitfitee.blogspot.com