Hello, I'm new to this forum. I was wondering which of these 2 workouts is more intense.

Workout 1

Warm up 6.7 mph 10 min
Rest 3.0 - 3.8 mph 3min
Interval 1 8.8 - 9.5 mph 1 min
Interval 2 2.5 - 2.8 mph 1 min
*Repeat intervals in order 7 times.
Cool down Light jogging to walking for remaining of workout time.
__________
Total workout time is 30-35 minutes.


Workout 2

Warm up 4.4 mph 2 min
Interval 1 5.4 mph 1 min
Interval 2 6.4 mph 1 min
Interval 3 7.4 mph 1 min
Interval 4 8.4 mph 1 min
*Repeat intervals in order 6 times.
However on the last interval of the last set, I add another interval.
Interval 5 9.4 mph 1 min
Cool down 5.4 mph 2 min
__________
Total workout time is 30 minutes.

I want to know which one is more effective at burning the fat covering my abs!

THANKS!

First, you can't ' specifically target ' the fat on your abs for fat loss.

Seems to me, both of your HIIT protocols would likely do an equally good job of creating that ' afterburn ' ( i.e EPOC ) so commonly associated with HIIT.

Do both.

A better workout would to go out flat for 8 seconds then 12seconds of very slow cycling, then repeat for 20minutes. I gaurantee youll burn more fat.

Is there any way to determine if that protocol used in Boucher's study - i.e. the 8 seconds flat out ...then 12 seconds of very slow - is any significantly any better in burning " more fat " overall than some other HIIT / fat loss protocols ?

For instance, trainer Alwyn Cosgrove structures a HIIT / fat loss protocol he calls " Afterburn " in which he advocates 1 minute flat out and 2 minutes easy.And, Craig Ballantyne based here in Toronto claims to use 30-60 second work intervals followed by 60-90 seconds of recovery intervals for his clients' interval work.