{"id":409641,"date":"2026-01-15T22:42:17","date_gmt":"2026-01-15T22:42:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/409641\/"},"modified":"2026-01-15T22:42:17","modified_gmt":"2026-01-15T22:42:17","slug":"if-youre-looking-for-a-workout-that-delivers-serious-results-in-minimal-time-the-norwegian-4x4-could-be-your-next-fitness-obsession-a-master-trainer-shares-how-to","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/409641\/","title":{"rendered":"\u2018If you\u2019re looking for a workout that delivers serious results in minimal time, the Norwegian 4×4 could be your next fitness obsession\u2019 \u2014 a master trainer shares how to boost your cardiovascular fitness with this simple technique"},"content":{"rendered":"

Here on the Tom\u2019s Guide fitness desk, we love nothing more than a weird and wonderful fitness trend \u2014 from the Japanese walking method<\/a> to Jeffing<\/a>, we\u2019ve tried them all. This year, I\u2019m training for my sixth marathon, and my first marathon since giving birth to my son two years ago. One science-backed method I\u2019ve heard of when it comes to getting fitter, faster, is the Norwegian 4×4 method, so I spoke to Andy Carr, Master Trainer and Head of Fitness, Snap Fitness UK<\/a>, to find out more about this approach to training.<\/p>\n

Created by the Cardiac Exercise Research Group at the Norwegian University of Science and Technology (NTNU), the 4×4 method is a high-intensity interval training (HIIT) session that can be applied to all of your workouts. \u201cThe beauty of the Norwegian 4×4 lies in its adaptability. It can be applied to running, cycling, swimming, rowing, or even traditional gym cardio,\u201d says Carr.<\/p>\n

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As always, if you\u2019re recovering from an injury, you\u2019re pregnant or postpartum, chat with a qualified expert before trying anything new.<\/p>\n

You may like<\/p>\n

What is the Norwegian 4×4 workout? <\/p>\n

The Norwegian 4×4 workout <\/a>consists of four-minute bursts of high-intensity activity, followed by three minutes of rest, repeated four times in total. The entire workout should take you around 40 minutes in total.<\/p>\n

The key to this training is completing the high-intensity part of the exercise at 85-95% of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220 \u2014 for example, I am 33, so my maximum heart rate is 187 beats per minute (bpm). That means for this workout, my heart rate should sit between 158-177 bpm. The easiest way to keep an eye on your heart rate during a workout is to wear one of the best fitness trackers<\/a>.<\/p>\n

The workout is as follows:<\/p>\n

Warm-up: 5 to 10 minutes of light activity, such as brisk walking, cycling, or jogging.Intervals: For four minutes, run at 85 to 95% of your maximum heart rate. It should feel difficult and tough to speak in full sentences by the end of the first minute.Active Recovery: For three minutes, work on bringing your heart rate down to 60 – 70% of your maximum heart rate by turning your run into a slow jog or a walk.Repeat: Repeat the above intervals and active recovery instructions for four rounds in total.Cool down: 5 to 10 minutes of slow walking, followed by some light stretches.<\/p>\n

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(Image credit: Getty Images)What are the benefits? <\/p>\n

\u201cThe headline benefit of the Norwegian 4×4 is its proven ability to boost VO2 Max, the measure of how efficiently your body uses oxygen during exercise,\u201d explains Carr. \u201cA higher VO2 Max not only enhances performance but is also linked to a longer, healthier life.\u201d<\/p>\n

Get instant access to breaking news, the hottest reviews, great deals and helpful tips.<\/p>\n

If you\u2019re short on time, this is a workout to try. \u201cIt\u2019s time-efficient, burns calories fast, and fits around busy schedules,\u201d says Carr. \u201cAim to do the workout twice a week for the best results, or even once as part of your broader routine for noticeable cardiovascular gains.\u201d<\/p>\n

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(Image credit: Getty\/Westend61)<\/p>\n

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(Image credit: Shutterstock)<\/p>\n

Avoid doing this workout more than twice a week, and ensure you\u2019re giving your body time to recover between sessions. \u201cAs with any high-intensity training, recovery is key. Overexertion and muscle strain are real risks if you push too hard or skip warm-ups and cooldowns. Listen to your body and remember that rest days are part of the process,\u201d says Carr.<\/p>\n

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