The search for effective cardio is endless, but the Norwegian 4×4 method stands out as a simple yet powerful way to improve cardiovascular fitness. Originally developed by researchers at the Norwegian University of Science and Technology in the 1990s, it has recently gained traction thanks to biochemist Rhonda Patrick, who calls it the “gold standard” for boosting endurance.
What Makes It Different?
The 4×4 workout isn’t new, but its popularity is rising because of its unique approach. Unlike typical HIIT routines with short bursts, the Norwegian method uses four-minute intervals of high-intensity exercise followed by three minutes of active recovery. This sustained effort forces the heart to work harder, improving oxygen use and aerobic capacity.
Why VO2 Max Matters
The key benefit is an increase in VO2 max, which is your body’s ability to efficiently use oxygen during exercise. A higher VO2 max means your heart, lungs, and muscles work together more effectively, leading to better performance, faster recovery, and improved stamina. Studies even link higher VO2 max to a lower risk of heart disease and increased longevity.
How To Do The Norwegian 4×4
The workout is straightforward:
- Warm-up: Start with 5-10 minutes of light cardio, gradually increasing intensity.
- Intervals: Push at a hard but controlled pace for four minutes (RPE 8-9 out of 10). Use any cardio machine (bike, treadmill, rower) or bodyweight exercises.
- Recovery: Take three minutes of light activity (RPE 2-3) to keep moving.
- Repeat: Do four rounds total.
- Cooldown: Spend five minutes bringing your heart rate down.
This routine takes about 35-40 minutes and can be done 2-3 times per week for optimal results.
Who Should Try It?
The Norwegian 4×4 is accessible to all fitness levels. Beginners will see substantial improvements, while experienced athletes can use it to push their limits. It’s an efficient way to boost cardiovascular health without spending hours on long, steady-state cardio.
The method is effective because it maximizes oxygen use, leading to healthier aging, improved heart function, and a reduced risk of cardiovascular disease.
In conclusion, the Norwegian 4×4 is a proven method for enhancing cardiovascular fitness. Its simplicity and effectiveness make it a valuable addition to any training routine.
