Vigorous Exercise Routine
Recommended Frequency:
Every week on Monday, Wednesday, Friday
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Norwegian 4x4 HIIT Workout
The Norwegian 4x4 protocol is an evidence-based high-intensity interval training (HIIT) workout to improve VO2 max and cardiorespiratory fitness. It involves 4 minutes of intense exercise followed by 3 minutes of recovery, repeated 4 times.
Benefits:
- Increases VO2 max and cardiorespiratory fitness
- Improves blood pressure similar to medications
- Increases lactate production for brain benefits
4 Minutes Max Effort
3 Minute Recovery
Exercise Snack
Short bursts of vigorous exercise like burpees, high knees, or squats to break up sedentary time and provide metabolic benefits.
Benefits:
- Improves postprandial glucose response
- Increases mitochondrial biogenesis
- May reduce mortality risk
1 Minute High Intensity Burst
Vigorous Lifestyle Activity
Incorporate short bursts of vigorous activity into your daily life like sprinting up stairs or interval walking to improve fitness and reduce mortality risk.
Benefits:
- Reduces all-cause and cardiovascular mortality risk
- Increases calorie burn throughout the day
- 💪Improved Cardiorespiratory FitnessIncreases VO2 max and overall cardiovascular health.
- 💪Blood Pressure RegulationCan improve blood pressure similar to anti-hypertensive medications.
- 💪Brain BenefitsIncreases lactate production which enhances focus, attention, and neuroprotection.
- 💪Metabolic BoostImproves blood glucose response after meals.
- 💪Increased MitochondriaPromotes mitochondrial biogenesis for better energy production.
- 💪Reduced Mortality RiskJust 1-2 minutes of vigorous activity 3x per day can reduce all-cause mortality by 40%.
- 💪Increased Calorie BurnShort bursts of high intensity exercise boost metabolism and calorie burn.
What do I need to start this routine?