Alright, so here we have 2 alternatives to the normal mid-intensity, 30+ min cardio workout.

Max-OT says go for 16 mins at pretty much full intensity.

HIIT says do intervals of around 60% 1 min then 90% 1 min and repeat for as long as you want. (I have been doing like 20-25 min sessions)

The question is, which of these will really help me take off the rest of the fat on my body? I lift 4-5 times a week and eat about 1700-2000 calories a day. I don't know my exact body fat, but I'd guess around 11-12%. You can see my 6-pac and I don't have much fat hanging around, but enough so that my arms aren't ridiculously cut up.

My goal is to shed all excess fat by May, doing whatever it takes. Just wondering which of these 2 cardio programs you think I may see better results with.

I know many people recommend HIIT. I tried a modified form of HIIT where my session would last 30minutes. I would get to 80-90% hr for a few minutes then walk 2 minutes etc and repeat. It worked ok. I've never done the "true" HIIT where you sprint your ass off for a minute then walk a minute for 20minutes. This form of cardio has never appealed to me.

Personally, I seem to get better results going for moderate intensity for a longer period. I was on a plateau for several weeks and recently lopped off about 4lbs by upping the length of my sessions. I now do a moderate intensity treadmill session of 40-45minutes 3-4x/week. I keep my hr 150 for the majority of the session then the last 5-10minutes I up the intensity enought to get me in the 160range. According to my age, my max HR should be 189

HIIT doesn't have to be "1 min sprinting your ass off" as such. The theory behind it is purely keeping your body from adapting and getting acustomed to a certain level.

The very basic theory is, if you body doesn't know if it's doing 60% or 90% effort, it will burn at close to 90% all through the session, even when you're doing only 60%

This is why you can use extra resistance for your increased effort instead of extra speed, you can also do 2 min peaks or 1 min with 30 second rest, or whatever suits you and your body best. The key is to regularly switch between high and low effort before your body addapts to your current level.

As for which si best, i have to admit i've never done Max-ot, but as with most things it's likely to be specific to the individual, if you're finding one isn't working as you hoped, try the other, if it doesn't work out you can always switch back.

I vary my workouts throughout the week, Hiit, and Max-OT.
It works well for me
J

both are very effective.

doing a variets is essential to keep you motivated and not bored of it.. plus to keep your body from become effcient at burning calories