Siim Land: The Best HIIT Training You Should Do (Ranked)

Key Takeaways

• The Gibala Method: Perform 1-minute near-maximum effort intervals at 100% peak power output, followed by 75 seconds of rest. Repeat for 8-12 rounds.
• 4×4 Norwegian Method: Alternate 4 minutes of hard effort (85-95% max heart rate) with 3 minutes of easy effort (60-70% max heart rate). Repeat for 4 rounds.
• Sprint Interval Training: Sprint all out at max speed for 20 seconds, rest for 2 minutes, and repeat for 2-3 rounds (up to 4-5 rounds). Do this 1-3 times a week.
• TABATA Method: Perform 20 seconds of ultra-intense effort (170% of VO2 max) followed by 20 seconds of rest. Repeat for 8 rounds (total 4 minutes).
• 30-30 Intervals: Alternate 30 seconds at 90-100% maximum power output with 30 seconds of recovery. Repeat for up to 30 minutes total.

Bottom Line

Choose one of these HIIT methods to incorporate into your routine once a week for optimal results.

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