Home floor · 4×4:00
Norwegian 4×4
Helgerud 2007. Holdable hard ~90–95% HRmax. Not all-out Tabata.
A morning with forty minutes and a step.
Other venue: Gym bay
Inputs
- Stair or step
- Timer
- Water
Rounds
- 4:00 hard step-up or march they can hold.
- 3:00 easy.
- Four times.
- Not a sprint.
Do not turn 4:00 into all-out. If they cannot talk a word, they went too hard too early.
Chest pain, unusual shortness of breath, dizziness, or a known uncleared heart / metabolic / renal condition: stop. Get clearance. Unsupervised HIIT is not cardiac rehab.