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32 Minute Norwegian HIIT Workout 4x4 | VO2 Max Workout
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- Опубликовано: 1 янв 2024
- 32 Minute Norwegian HIIT Workout 4x4 | VO2 Max Workout - Burn 253* calories
This is a great workout! If you're looking for some high intensity cardio action to increase your VO2Max and improve your cardio respiratory system, this is the workout for you!
#VO2max #cardiohiit #norwegianhiit
No equipmement needed
Format: 4 minute HIIT - 3 minute low impact recovery
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*Calorie burn is really specific to each body and generally the margin of error is between 15-25%. So, take it with a grain of salt and certainly don't compensate with overindulging. The number on the thumbnail is what I have burned according to my Apple Watch 4
I was searching for a workout to guide me through 4x4s after listening to Rhonda's podcast!! Thanks so much, I'll be doing this video regularly!!
Awesome, I have a new one of these out tomorrow too :)
me too! excellent workout
Great Stuff! 62M Former Marine. Former PT. 12 YEARS IN RECOVERY FROM CONGESTIVE HEART FAILURE. Did low impact for the first three rounds. Definitely felt it, but proud to have done 1&4 of the fourth round full bore! Anything to help my heart grow younger is worth it!
Nice work!!
@@TracySteenMoveDaily THANKS! 👍
I have done this workout over 30 times and I must admit I still smile at "zoiks" and your imitation of battle ropes. Thanks Tracy!
Lol, I need to put a new one up soon!
Started this just over a week ago. Have done the workout four times now, every other day. 58 year old male in need of some cardio vascular improvement. It’s an awesome workout. I do a minute of battle ropes during the last two rounds. Yep, it’s hard, but what a high when it’s over. Thank you!
Awesome, battling ropes are killer.
Loved it! Just when I thought training had gotten boring when you try almost everything. Thank you for including the warm up and stretch in the video.
Glad you enjoyed it!
This was awesome!! I saw Dr Rhoda Patrick last week talk about this and then I found your video and committed to do the Norwegian 4x4 VO2 Max once a week with Tabata and 7-minute workout on other days. I had to do the modified moves to finish the entire 4 sets but I'm so glad to have found this routine! Thank you!! And, the warm up was perfect for me. Thanks very much.☺
Awesome, glad you liked it!
been out of shape for 3+ months and i did this today. It was challenging but i loved it thoroughly .Thank you for putting this out there .will definitely do 3-4 times a week !!
Great job!
Love/Hate… mostly love. Love the feeling of accomplishment after a workout like this. Thank you.
Haha, nice work!
Great workout, I'm not a cardio person. I'd rather walk or bike, but I really liked this workout. Now that it is done😅, I think I'd like 1-2 more intervals. Thanks for a great & fast workout!!
Great job!
Thank you so much for stressing vo2 max concept!! Makes sense and agree it's a love hate relationship workout
For me I use an eliptical/crosstrainer machine. I love it❤
Perfect workout at vacation without equipment!
We agree!
The NYT article about whether walking or running was better for health and fitness (including VO2) led me to search out HIIT exercises with low impact versions. Then I read about the Norwegian 4x4 method and found your video on the topic. Great timing!
I enjoyed the workout thoroughly. That was my mid-afternoon break. Now, back to work with all that extra oxygen pumping through my veins.
Thanks for sharing this with us all, Tracy!
Nice work!!
This was my first workout of 2023, and it kicked my butt! I am 38, and about 50 - 60 lbs overweight 😔 I had to do almost everything modified, but I know that will change in the next few weeks. I have been pinning your workouts on pinterest, and looking forward to following along from here on out.
Thanks for always keeping it fresh Tracy! A few days ago my airplay kicked out mid-workout and I found myself down on the ground with no Tracy in the background. And I thought, without Tracy, the chances of me doing an intense workout on my own everyday practically would be slim to none! Thanks so much for coaching so many of us to help us live our healthiest lives. 😍
You are so welcome Meg!
I just finished this workout....I wasn't sure about the challenge BUT WOW ‼️ I ended up loving it ❤❤‼️ more please ‼️💗💗
Yes love/hate with this but as soon as started and settled I was good to go and felt amazing at end. Thanks Tracy.
Yes, exactly, you get that settled in feeling!
Wow this was awesome I love these workouts and find I push myself in a great way.
Great job!
This is definitely my favorite way to do cardio! Because I don't love it, but I know that I just push hard for 4 minutes and it's totally doable. I did another one of yours that was 4 cardio HIIT and then 4 low impact and so on. Thank you for making cardio HIIT something I don't have to loathe! #lovehategottadoit
Very scared at the beginning, loved this at the end! I really needed a good cardio workout. Time went faster than I thought it would. Thanks Tracy! 😊
I actually love these workouts especially knowing recovery is coming after 4 min. Thanks for this one as I’m buzzing and ready to tear down Christmas in my house now ❤
You're so welcome!
Very glad I found this workout, there aren't many that I can find. It was a great workout. Please keep them coming.
Absolutely loved this😊Fun,fun,fun!
It was, wasn't it?? The most thumbs down in awhile so not everyone does. But having done the research, this is just so damn important, I'm going to keep adding them.
This was exactly what I was looking. I really enjoyed it and my 8 year old jumped around with me too! Thanks so much
Fantastic!
I really enjoyed this one. I am trying to do three total body workouts a week combined with two heavy cardio days like this one! At 55 (along with getting my steps in as much as I can), I feel like this is what my body needs.
You're so welcome!
Thanks for the 4x4 -I needed someone to walk me through that daunting cardio must. You’re the best! 😊
Thanks for the support :) Tracy
Loved this workout and feel fabulous. Thank you
You're so welcome!
I was not able to do this when you first posted it, but MAN! LOVE LOVE LOVE! I felt the compound overload too, but each time in recovery my heartrate recovered sooner! I will definitely add this to favorite list and do again!! Thank you Tracy❤
I really enjoyed this workout. With the 3 minute recovery, it was doable.
Great to hear!
Thank you for always coming up with creative and challenging workouts! I do not take for granted the time and effort needed to film these videos. I am so appreciative. ❤
I’m a year younger than you and I like a variety to my daily workouts. I did this one about 8 hours ago and my legs are fatigued today.
My 15 year old son decided to try it and was struggling. He was doing strictly high impact and it was killing him so he went to lower impact… and he’s in pretty decent shape! He asked me if I paused it at all and I said nope. 😆 But I slowed down when needed.
I think he needs some more cardio work! I know I can find good ones on your channel. Thanks again! 🥰
Love it when the kids join in!
Loved this! Definitely would like to see more of this style workouts! Thanks Tracy
🥵 I like to mix in cardio with strength training, so I was excited to see a cardio workout, until I saw the format😂. I convinced myself that I could do it and I crushed it!😃! I had to rally, but I am so glad that I did!😊 Thanks, Tracy!
I am loving the variety of training you are offering lately. This is such a great VO2 max workout! Felt fantastic at the end!
Great to hear!
Loved this, now that it is done! Knowing there was only 4 sections helped to belt it out. Great sweat session. Thanks Tracy.
You're so welcome!
I felt so weak today this was not my day to meet this challenge 100% but I did what I could, thanks!
I was like you, hated initially but now feel oh so great. Thank you Tracy x
Fantastic!
First time doing 4x4 and I loved it. Will return 😊
Great job!
This was great!!! I don't know why I enjoyed it so much, but it's perfect! Thank you
You are so welcome!
First time watching on your channel and did this exercise this morning. It was such a good workout! Thank you for putting this together and especially appreciate your candor about being intimidated by it. Def will do this workout again. 🎉
Love that you are doing this! Great worlout! As you know i run a lot and all the buzz is about heart rate zone training. 80% of runs should be easy - aerobic zone. Counting this as a hard higher zone workout for sure! Thanks, Tracy.
Good stuff!
Nervous going in but knowing it was a challenge for 4 minutes really helped me push though it. Loved it by the end. I want to do it ongoing to see how I improve. Thanks Tracy
Perfect. I just filmed another :)
Thank you for incorporating jumping in many of your workouts. I felt prepared for this HIIT! My hops are improving 👍
Loved it. Just finally listened to Dr. Rhonda’s podcast about this. And then I found you! Thank you
Wonderful!
I really enjoyed this format and would love to see more like this!!!
(Though I will say I’m in the minority who prefers cardio)
Thanks for another great workout!!
Yes, always an awesome workout. I forgot how great this was. Second time around another great burn.
Glad you liked it!!
Yes, definitely a love/hate on this one! 😅I kind of hated it at the beginning, but loved it in the middle, and especially at the end. That 3 minute recovery interval felt so luxurious! It made it easier to come back strong for the 4 minute HIIT intervals.
I did a 10 minute mini band glute workout right after this, just for a little something extra for the lower body! 😁
I agree! I was able to really bring it
Loved it. I can't jump around. I do work as hard as I can.
What a great challenge! I loved this workout. I hope you have more coming! Thank you!!❤
More to come! Just filmed the next one - out end of Jan.
Wow, Tracy!!! Thank you for another great workout! I was seriously dreading doing this workout; however, I am so glad that I did. I had to do the modification because of knee issues, but I was still able to get my heart rate up and have a fantastic workout. Thank you for continuing to inspire. Keia
You're so welcome!
New to knowing VO2 max and I (hate) LOVE this.
I loves this one. One more interval should make me even happier 👏👏👏. Love from Sweden 🤗👋👋
So glad!
That was great! Thanks Tracy. I'm trying to increase my jumping so doing a combo of low impact and high impact. Love it
Perfect!
Love this format of VO2 doing this workout tomorrow.
Fantastic Tracy.👍💪❤️
Wonderful!
So excited to see this! I love Dr. Patrick and was wondering how I was going to incorporate some of these different types of HIIT workouts into my routine! I’m going to try this on my rebounder tomorrow. Thanks!
Hope you like it!
Loved it! More please. Was really dreading and kinda thinking I can’t do but I’ll try, nicely surprised went well.
Thank you
Another great orkout and a good one when on holiday and no weights.
Yes indeed!
This was intense but doable! Pushed myself knowing that the recovery is coming! 😅
Thank you Tracy 👍
Yes, great work!
Loved it! I do 1-2 of your Vo2 max per week, and they are getting easier (meaning I don't have to pause them anymore)
Glad you like them!
I loved this workout!!!! Crushed this today, feel awesome 🤩
Thank you Tracy ❤
Great job!
Great VO2 max workout. Love the challenge of the 4 min. Rounds and 3 min. recovery to be ready for the next round.
Love it and hate it.😂
I had a good time.😅
Thank you Tracy.👍 💦 ❤️
This sounds amazing well darn it I should have planned and looked at this earlier today. As a type 1 diabetic we can't really push our VO2 max that heavy or we burn through so much sugar we end up having to drink 12 oz of juice which kind of negates the exercise so I need to do this after a meal where I've had at least enough carb I'm not going to have to drink tons of juice which ends up being a really bad meal replacement lol.
After your New Year's workout yesterday this would be perfect but I'm going to have to plan it for a day where my sugar is going to let me avoid drinking a whole meal just to get through it lol. So meanwhile I'm going to go moderate cardio for today and I'll do this Thursday❤
That makes sense!
Love the weights and the cardio!! Keep both coming please!!!
You got it!
It's very difficult to get into the VO2max zone with body weight exercises
She has changed it all around and tried to make it different...problem is we don't need to do all those fancy things...like toe touching, dancing etc....one exercise is only need and high intensity for 4 minutes......problem is that because it's boring and won't appeal to masses, she has changed it
I was skeptical, but I liked it! Did it low impact with 2 lb weights. Not sure I actually pushed my VO2 Max, but I need to get out of my house for that. I've mentioned it before, but our floors don't take impact at 100 years old. Haha! Thanks, Tracy!
Fair enough!
Not going to lie, I was going to skip this workout as I’m not a fan of pure cardio. However because it was 30 mins I thought what is the worst that can happen 😂 … so I did it! I liked the format with the recovery.. made it achievable for me. Thanks as always Tracy ❤
And great for heart health too. Nice work.
Yowza…tough but good now that I am done! Thank you❤
Love that love that love it. Please do some more and keep it coming wonderful just 4x4 that’s all I’m interested in thank you
More to come!
Thanks!
We appreciate the support!!
Hey there Tracy, Happy New Year!! Thank you for the HIIT workout. I been MIA for about 2 months now, I'm just coming back to my routine and I found myself struggling in keeping up with you. I enjoyed the routine with those 3 minute recovery minutes. Looking forward to more of these HIIT workouts but with weights integrated in the routine. Thanx again Tracy, and see you on the next HITT workout. 🥰💖
Happy new year!!
LOVED THIS!!! 4 min was brutal the first round then it got easier(i think...lol) what a fun challenge
Yay! Thanks for joining me.
DO THIS WORKOUT! :) It's tough but Tracy offers modifications and although I was a little apprehensive as my cardio isn't where it used to be, I felt AMAZING afterwards. I'm going to introduce one of these into my routine at least once a week now. I found you via Rhonda Patrick and just want to thank you so much for your work Tracy!
Thanks so much!
Awesome- thanks Tracy I did it
On my trampoline- way to bump up my intensity I have no cartilage in my knees!
Great job!
I really liked this format! Thanks!
Glad you liked it!
#hateit #loveit - really needed the high intensity cardio after too many strength days. Dreaded the idea but feel so good now! Thank you so much! 😅❤
Great job!
Great workout! So proud of me!!!!!
Great job!
I enjoyed that! Thank you Tracy.. the blooper was a nice add on 😅
Am going to do this later after work ❤❤
Wow! I just watched the video through. Haha😅Because I’m doing a spin class today. And I’m scared! 😂I will do this later this week Trac. It definitely looks hard. But I need to work on my cardio again. Thanks for all you do.🙏😊🤗
Spin is hard! You'll be great
Thank you Tracy!
Any time!
Great workout. Liked the low impact options!
Glad you liked it!
#loved it #hated it. Great workout. Thank you!!
You're so welcome!
Love this style of workout ❤
Glad you like it!
That was great! I think I needed 8 x 4 LOL may try to it play twice in a row next time. Or 4 x 8 mins ;-) Thank you x
Yes, I could have done some more intervals too. But I bet if we were sprinting, or on an assault bike, we wouldn't be able to .
@@TracySteenMoveDaily yes definitely.. I was just thinking about spin class. Not sure I could do that now.. I am hopeless at running. Also glad the science is backing it all up now. Thank you x
#LovedIt so much I did it twice this week! 😅
Super great workout, Tracy! Going in, I was #scaredcuztracywasscared! But it felt so good and the 3 min recoveries felt luxurious!
hahaha, right??!? We did it though.
#lovedit I also did the tabata muscle holiday hustle for a perfect combo! Thank you Tracy ❤️🔥
So I tried this today. Didn't get beyond zone 3 except on last 2 min of work in last set finally made it to 81% at 151 bpm but rest of time I was between 70-78%. My max is custom calculated at 185. I still think it was awesome work but I didnt seem to max like I thought I would.😅
Happy new year!!!!!!!!!!!!!!!!!!!Awesome work!!!!!!!!!!!!!!!!!!!!!!!!!
Thanks! You too!
Great workout!! Love the format.
So glad!
Really enjoyed this format!! Had to sub out the lunges, did some one knee repeaters instead, can we have more like this please 🙏🙏🙏
Loved this , really enjoyed it👍
Awesome, thank you!
That was a fun change of pace 😂
❤❤more like this and perfect for 30 min..
Great workout. Loved it. I want more.
New one coming on Monday!
still love it
Great cardio workout 🔥🔥🔥
More to come!
Kristy here loved it first NY workout.
Awesome! Thank you!
I hate it and like at the same time😂 I will do it again! 😂
I'm not saying that this is a bad workout, but I highly doubt that this can be called a HIIT or VO2max workout. As a runner I know what I'm talking about, because I regularly do 4x4 sessions and actually aim to reach a good amout of time having my heart rate at about 90% of HFmax. Believe me - that is much more intense than what is shown here. Typically only running, rowing and maybe cycling are suitable for cardio HIIT training because all other excercises have too few muscles involved and don't put sufficent demand on the cardiovascular system.
This will be different for everyone though. What puts your HR into high intensity, will be different than what puts mine there. This is for those who maybe don't have the assault bike or treadmill, and want to do a workout in their home gyms. I agree that sprints, rowing and cycling are excellent methods too. Just wanted to give some options :)
@@TracySteenMoveDaily you can go outside now and run, we can clearly see it, its not hard enough
Love/love.
Haha, good answer!!