Siim Land: I Tried the Most Popular HIIT Training So You Don’t Have To

Key Takeaways

• Norwegian 4×4 method: Most effective HIIT protocol for VO2 max gains. Do 4 rounds of 4-minute intervals at 85-95% max HR with 3-minute recovery.
• Tabata method: Less practical for most people. Requires 20-second all-out sprints at 170% VO2 max (extremely difficult to achieve).
• Longer intervals (>2 minutes) outperform short bursts for VO2 max improvements. Prioritize duration over ultra-high intensity if you’re not an athlete.
• Frequency matters: 2-3 HIIT sessions weekly combined with steady-state cardio and strength training yields best results.
• Sauna use: Boosts cardiovascular health (63% lower cardiac death risk). Use post-workout or on rest days.

Products & Gear Mentioned

• Bon Charge infrared sauna blanket: Heats to 70°C in 2 minutes. Use code SIIM for 15% off at boncharge.com/siimland.

Notable Quotes

“The Norwegian method is brutally effective… you feel your cardio and VO2 max improving every workout.”

“Most people will never reach 170% of their VO2 max… reduce intensity but increase duration for better adherence.”

Bottom Line

Do the Norwegian 4×4 protocol 2-3x weekly for maximum VO2 max gains, supplement with sauna sessions, and prioritize longer intervals over ultra-short sprints unless you’re a trained athlete.

Watch the Full Video