The Norwegian 4×4 workout is traditionally used by athletes as a form of high-intensity interval training. This kind of exercise was recently popularized in the mainstream by actress Jessica Biel, and now, scientists have backed up how well it actually improves fitness faster than traditional workouts.
The Norwegian 4×4 workout has recently been popularized in gym, exercise, and fitness communities by famous actress Jessica Biel. This form of exercise involves four minute sets of intense cardio followed by three minutes of very light exercise.
A standard training session involves a five-minute warm-up, four high-intensity intervals, and a five-minute cool-down. Typically when a celebrity endorses certain health and wellness techniques, it’s met with great skepticism. However, this time around the one that Biel has been doing is actually backed by scientific research.
Research reports indicate that the Norwegian 4×4 workout, traditionally used by professional athletes, actually improves fitness faster than traditional, more steady-paced, workouts like bike-riding or running. This is due to it being a form of high-intensity interval training, also referred to as Hiit.
Paul Hough, a lecturer for Sport & Exercise Physiology for the University of Westminster, recently wrote for Science Alert regarding the technical aspects that make this workout so successful.
“The 4×4 workout format follows the same format as other Hiit workouts, which alternate periods of high-intensity exercise with periods of low-intensity exercise (or rest),” he wrote.
“Most Hiit workouts involve work intervals that last anything from ten seconds up to a couple of minutes. In contrast, the 4×4 workout employs four minute work periods, which raises your heart rate for longer than most Hiit protocols.”
Hough referenced decades of research that shows how regular Hiit workouts are often more effective than moderate-intensity workouts like running, jogging, cycling and more. Specifically, they’re more successful in improving cardiovascular fitness and improving blood sugar and cholesterol levels.
“A 2008 study showed that as few as six Hiit sessions over two weeks improved the muscles’ endurance capacity.
Several studies have also explored the benefits of the 4×4 protocol. For example, an eight-week study showed that the 4×4 workout produced greater aerobic fitness improvements than 45-minute moderate-intensity running sessions,” Hough emphasized.
The 4×4 workout and its four-minute intervals allow the individual to exercise intensely enough to improve cardiovascular fitness, working out the heart and lungs while also prioritizing avoiding muscle fatigue.
Biel’s personal trainer Ben Bruno recently posted online about how Biel has taken on the 4×4 workout.
“I recently introduced her to the ‘Norwegian 4×4 protocol’ on the Airdyne bike, and she’s willingly done it five-six times in the last month, which is absolutely brutal and speaks to her work ethic.”
Hough emphasized how “This helps improve your maximum oxygen uptake (or VO₂ max), which is the highest rate at which your body can take in, transport and use oxygen during intense exercise.”
“VO2 max is considered the gold standard measure of cardiovascular fitness. Higher VO₂ max values are associated with reduced risk of cardiovascular disease and premature death, and better overall health.”
“The Norwegian 4×4 protocol is just the latest popular Hiit workout. While it can offer many health and fitness benefits for you in a short period of time, it might not suit your needs – so be sure to pick a workout that best suits your goals and schedule,” Hough recommends.
Exercise and wellness is a completely personal journey that needs to fit in with one’s lifestyle.
Biel’s trainer also echoed this message in his post regarding the actress’s new dedication to the 4×4 workout.
“She also does pilates and lots of mobility work, and she has an on/off relationship with cardio. I recently introduced her to the ‘Norwegian 4×4 Protocol’ on the Airdyne bike, and she’s willingly done it 5-6 times in the last month; which is absolutely brutal and speaks to her work ethic.
At the same time, she does a lot of her workouts with her kids, so it’s always light-hearted and fun. She has a very balanced approach, which is great for long-term sustainability. Then if she ever has to look her best for a role, she’ll ramp up for a few weeks and do some of the harder exercises you’ve seen me share of her, and then go back to normal, more moderate workouts right after.
Show her some love because this stuff sure ain’t easy,” Bruno wrote.
So when looking into potential new workouts for your own health and wellness journey, make sure you do the research on what will fit your lifestyle the best.
Eric Mastrota is a Contributing Editor at The National Digest based in New York. A graduate of SUNY New Paltz, he reports on world news, culture, and lifestyle. You can reach him at eric.mastrota@thenationaldigest.com.
