The Farbood 2 Minute HIIT Protocol

Farbood is an athlete and investor with Ravikant Capital. For the last few months, he's been promoting a 2 minute HIIT protocol he swears will get you cut up.

I'll detail out the protocol below, but the long & short of it is 2 minutes of work between 4 minutes of rest.

The Farbood 2 Minute HIIT Protocol

So, if you do this during a week, you'll end up with about 8 minutes of total work across 24 minutes of "workouts."

The Official 2 Minute HIIT Protocol

After hearing about this on twitter, I decided to investigate this myself and put it to the test. Here's what I found out FAFO'ing.

Of course, it's impossible for me to do anything right the first time.

When I first went to test this out, I videod the way I had been doing this for months. The only issue – I was doing it wrong.

Instead of having a leg isolated exercise (stationary bike), I was having both exercises target the same muscle groups.

The Bootleg Version

If you're dumb like me, try this one instead. It's also fun/horrible.

Overall, I think this is a pretty decent "finisher" workout on a normal workout routine. I'm not sure you'll get super jacked if you're just doing this and nothing else, but it's definitely a good cardio workout and it takes almost no time – so you can't use that as an excuse.

In general, I'm a fan of HIIT protocols (check Impossible Abs & No Excuse Workout), so feel free to play around with this & add it to your workouts when you need your brain realigned.

If you want to ratchet it up a bunch, you can double the work in a day and see how much you can really tax your nervous system. I've done 2-3 rounds of this in one go before and spoiler alert – it doesn't get any easier.

More About Farbood's Protocol

If you want to find out more about Farbood's protocol, he's written about it extensively on twitter. You can follow him at @farbood and catch up.