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

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

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