The Norwegian 4×4 workout, recently popularized by actress Jessica Biel, has gained attention for its potential to enhance fitness more rapidly than traditional steady-pace exercises like jogging or cycling. Research supports its effectiveness, demonstrating that this high-intensity interval training (HIIT) approach can lead to significant improvements in cardiovascular health and overall fitness.
The 4×4 workout consists of four-minute intervals of intense cardio, followed by three minutes of light exercise. A typical session includes a five-minute warm-up, four high-intensity intervals, and concludes with a five-minute cool-down. This structure is designed to challenge the cardiovascular system effectively while minimizing muscle fatigue, making it distinct from other HIIT formats that usually feature shorter work intervals lasting from ten seconds to a couple of minutes.
Decades of research indicate that regular HIIT workouts are generally more effective than moderate-intensity exercises in enhancing cardiovascular fitness and improving health metrics, such as blood sugar and cholesterol levels. Notably, HIIT has shown positive effects for individuals with type 2 diabetes and cardiovascular disease. A study from 2008 revealed that just six HIIT sessions over two weeks could significantly improve muscle endurance capacity.
Research focusing specifically on the 4×4 protocol supports its advantages. For instance, an eight-week study demonstrated that participants experienced greater aerobic fitness gains compared to those engaging in 45-minute steady-state running sessions. The reason behind the 4×4 workout’s effectiveness lies in its four-minute intervals, which are long enough to maintain a high heart rate, thus enhancing the maximum oxygen uptake, or VO2 max. VO2 max is a critical measure of cardiovascular fitness, with higher values linked to reduced risks of cardiovascular disease and improved overall health.
Time-Efficient Fitness Solutions
For individuals with busy schedules, HIIT, including the 4×4 format, offers a time-efficient workout option. These sessions typically last between 35 to 40 minutes, which may still be too long for some. An alternative is the 10×1 HIIT protocol, which can be completed in approximately 30 minutes. This method involves ten one-minute intervals of intense activity, each followed by a minute of light exercise or rest. While the 10×1 format can enhance VO2 max, it requires participants to perform at a higher intensity during shorter intervals, making pacing more challenging.
Another option is sprint interval training, where individuals exert maximum effort for ten to twenty seconds followed by three minutes of recovery. A 12-week study indicated that participants who engaged in three 20-second sprints three times weekly improved their cardiovascular fitness significantly in comparison to those performing longer, steady-state workouts. Despite its benefits, research has shown that the 4×4 workout yields superior improvements in aerobic fitness compared to sprint interval training.
While most studies demonstrate that HIIT can lead to rapid health and fitness improvements, real-world applicability remains a concern. Many studies utilize specialized equipment under researcher supervision, which may not reflect the experiences of individuals exercising independently. Moreover, the demanding nature of HIIT may deter some people, particularly those unaccustomed to intense workouts. Enjoyment plays a critical role in maintaining motivation; if a workout feels excessively challenging or monotonous, individuals may struggle to adhere to a consistent routine.
Long-term fitness gains derive from regular training, emphasizing the importance of selecting an exercise form that aligns with personal interests and lifestyle. For those who find HIIT less appealing than alternatives like steady jogging, cycling, or weight training, it may be more advantageous to focus on enjoyable workouts. Even consistent activities, such as accumulating around 7,000 steps daily, can yield substantial physical and mental health benefits.
The Norwegian 4×4 workout exemplifies a popular HIIT approach that promises numerous health benefits within a short timeframe. While it may not be suitable for everyone, individuals are encouraged to choose workouts that best align with their fitness goals and schedules. As emphasized by Paul Hough, a lecturer in Sport and Exercise Physiology at the University of Westminster, finding a suitable exercise routine is essential for achieving sustainable fitness improvements.
This article is republished from The Conversation under a Creative Commons license. Read the original article for more insights.
