Cardio Aerobics: Norwegian 4x4 HIIT Workout
SeniorShape Fitness- Duration
- 32 min
- Level
- Intermediate
- Body Focus
- Full Body
- Est. Calories
- ~321 kcal
A 32-minute interval cardio workout using the Norwegian 4x4 formula: four minutes easier, four minutes harder, in three rounds.
The Norwegian 4x4 format alternates four minutes of lower intensity with four minutes of higher intensity, repeated for three 8-minute rounds. Each easy block has four exercises of one minute each, and the harder block repeats the same four moves with more intensity and some impact. With a quick warm-up and cool-down, it adds up to about 24 minutes of non-stop cardio.
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Who Is It For?
People who want an interval cardio session they can tailor, since any harder block can be repeated at the easier level.
Who Is It Not For?
Not ideal if you must avoid impact entirely, as the higher-intensity intervals add some impact unless you stay with the easier versions.
Key Benefits
Raises and lowers your heart rate in structured intervals to improve cardio fitness, with the option to keep everything at the lower intensity.
Things to Keep in Mind
Take the lower-intensity version whenever the harder intervals feel like too much, and check with your doctor if you have heart or joint concerns.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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