We all want to get stronger and fitter without spending hours on our exercise routine, which is why the Norwegian 4x4 workout method could be your new fitness obsession.
It was first developed by researchers at the Norwegian University of Science and Technology and is touted as a science-backed way to boost cardiovascular fitness and improve VO2 max.
If you want to build better fitness and increase longevity, the Norwegian 4x4 could be for you. Plus, it can be applied to multiple types of exercise, including swimming, cycling, and running. Here’s everything you need to know to get started.
What is the Norwegian 4x4 method?
The method involves high-intensity interval training (HIIT) split into four minutes and four intervals while working at roughly 85-95% of your maximum heart rate, meaning you’ll need to work using intensity. You’ll take three minutes of active recovery between sets, and it's really as simple as that.
As a personal trainer, I recommend warming up and cooling down before the workout, which totals just 28 minutes. The best smartwatches can record your heart rate data, but if you don’t want to use tech to work out your max heart rate, then subtract your age from 220.
If I’m training without a smartwatch, I like to use RPE instead (rate of perceived exertion), which just means going based on how you feel. If you can chat easily, you’re not working hard enough.
What are the benefits?
You can apply this format to runs, brisk walks, spin sessions, or gym workouts. The method has been credited with improving VO2 max, which refers to how efficiently your body uses oxygen while exercising, and the maximum amount of oxygen your body can use.
A high VO2 max is linked to better performance, endurance, and longevity, with research suggesting it could reduce mortality risk and improve longevity, given its indicator of cardiovascular health and aerobic capacity.
High-intensity exercise is associated with a boosted metabolism and calorie burn during and after workouts, something known as EPOC (Excess Post-exercise Oxygen Consumption), when your body experiences elevated metabolic rates for a short period after you’ve finished exercising as your body returns to its resting state.
Researchers assigned participants of the study to all exercise groups, including long slow distance running at 70% HR max for 45 minutes, lactate threshold running at 85% HR max for 24 minutes, 47 reps of 15-second intervals at 90-95% HR max with active rest at 70% HR max, and finally, the 4x4 method. Each session started with a 10-minute warm-up and a three-minute cool-down. All training sessions were performed running on a treadmill at 5.3% inclination. Results showed significant improvements in VO2 max for the 4x4 method.
A Norwegian 4x4 longevity workout to try
Choose a 30-minute cardio session. Let’s use a run as an example. For best results, repeat two to three times per week:
- Run at a maximal pace between 85-95% for four minutes
- Switch to low-intensity activity like a walk or jog for three minutes at roughly 65-70% of your maximum heart rate
- Run again for a further four minutes
- Continue until you’ve completed all four sets.
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