32 Minute Norwegian HIIT Workout 4x4 | VO2 Max Workout

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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

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Опубликовано:

19 авг 2024

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Комментарии : 256

@Sam-kf6tv 3 дня назад

my husband encouraged me this morning to do this cause of Rhonda's podcast, and yes! we are up for longevity!! thank you

@hydrogeoka 6 месяцев назад

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!!

@TracySteenMoveDaily 6 месяцев назад

Awesome, I have a new one of these out tomorrow too :)

@ItsMelDaley 3 месяца назад

me too! excellent workout

@rhapzodyb 25 дней назад

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!

@TracySteenMoveDaily 24 дня назад

Nice work!!

@rhapzodyb 24 дня назад

@@TracySteenMoveDaily THANKS! 👍

@paulbrown2971 5 месяцев назад

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!

@TracySteenMoveDaily 5 месяцев назад

Awesome, battling ropes are killer.

@michaelgharrington2582 14 дней назад

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!

@TracySteenMoveDaily 14 дней назад

Lol, I need to put a new one up soon!

@carmena14794 9 дней назад

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.

@TracySteenMoveDaily 8 дней назад

Glad you enjoyed it!

@svpnoel 5 месяцев назад

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.☺

@TracySteenMoveDaily 5 месяцев назад

Awesome, glad you liked it!

@saint666vinny 4 месяца назад

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 !!

@TracySteenMoveDaily 4 месяца назад

Great job!

@barbaragrabowski3301 3 месяца назад

Love/Hate… mostly love. Love the feeling of accomplishment after a workout like this. Thank you.

@TracySteenMoveDaily 3 месяца назад

Haha, nice work!

@rhonijobarnes8459 7 месяцев назад

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!!

@TracySteenMoveDaily 7 месяцев назад

Great job!

@RadiUzunova Месяц назад

Perfect workout at vacation without equipment!

@TracySteenMoveDaily Месяц назад

We agree!

@maurac953 5 месяцев назад

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!

@TracySteenMoveDaily 5 месяцев назад

Nice work!!

@amandaaskew7606 7 месяцев назад

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.

@meggillespie3671 7 месяцев назад

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. 😍

@TracySteenMoveDaily 7 месяцев назад

You are so welcome Meg!

@DeeCorbin-yy2fc 4 месяца назад

Thank you so much for stressing vo2 max concept!! Makes sense and agree it's a love hate relationship workout

@gertomta1968 Месяц назад

For me I use an eliptical/crosstrainer machine. I love it❤

@mendyporter6238 7 месяцев назад

I just finished this workout....I wasn't sure about the challenge BUT WOW ‼️ I ended up loving it ❤❤‼️ more please ‼️💗💗

@sergejabosanac9538 7 месяцев назад

Yes love/hate with this but as soon as started and settled I was good to go and felt amazing at end. Thanks Tracy.

@TracySteenMoveDaily 7 месяцев назад

Yes, exactly, you get that settled in feeling!

@tamaragraham7014 7 месяцев назад

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 ❤

@TracySteenMoveDaily 7 месяцев назад

You're so welcome!

@elizabethcampbell7210 7 месяцев назад

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.

@TracySteenMoveDaily 7 месяцев назад

You're so welcome!

@user-dg3lu2xl5h 7 месяцев назад

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

@quinnrivers527 6 месяцев назад

This was exactly what I was looking. I really enjoyed it and my 8 year old jumped around with me too! Thanks so much

@TracySteenMoveDaily 6 месяцев назад

Fantastic!

@user-pr5vz8jh4x 7 месяцев назад

I really enjoyed this workout. With the 3 minute recovery, it was doable.

@TracySteenMoveDaily 7 месяцев назад

Great to hear!

@blessedmom5871 7 месяцев назад

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! 🥰

@TracySteenMoveDaily 7 месяцев назад

Love it when the kids join in!

@traceyferguson3643 7 месяцев назад

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! 😊

@SmoronTheGreat 7 месяцев назад

I felt so weak today this was not my day to meet this challenge 100% but I did what I could, thanks!

@momma_to_penny_polly_shannon 7 месяцев назад

Wow this was awesome I love these workouts and find I push myself in a great way.

@TracySteenMoveDaily 7 месяцев назад

Great job!

@sarahryan5086 7 месяцев назад

Loved this, now that it is done! Knowing there was only 4 sections helped to belt it out. Great sweat session. Thanks Tracy.

@TracySteenMoveDaily 7 месяцев назад

You're so welcome!

@christinelamb1167 7 месяцев назад

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! 😁

@TracySteenMoveDaily 7 месяцев назад

I agree! I was able to really bring it

@boymom7713 7 месяцев назад

🥵 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!

@krysfab 4 месяца назад

Thanks for the 4x4 -I needed someone to walk me through that daunting cardio must. You’re the best! 😊

@TracySteenMoveDaily 4 месяца назад

Thanks for the support :) Tracy

@keithandjanicemoores1655 5 месяцев назад

Very glad I found this workout, there aren't many that I can find. It was a great workout. Please keep them coming.

@tamaraweimer945 6 месяцев назад

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❤

@teresamenke1023 7 месяцев назад

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

@TracySteenMoveDaily 7 месяцев назад

Perfect. I just filmed another :)

@farahcheshmejoui6582 7 месяцев назад

I was like you, hated initially but now feel oh so great. Thank you Tracy x

@TracySteenMoveDaily 7 месяцев назад

Fantastic!

@hakincart 3 месяца назад

Loved it. Just finally listened to Dr. Rhonda’s podcast about this. And then I found you! Thank you

@TracySteenMoveDaily 3 месяца назад

Wonderful!

@jeremykatelinpeterson 5 месяцев назад

First time doing 4x4 and I loved it. Will return 😊

@TracySteenMoveDaily 5 месяцев назад

Great job!

@fer8095 7 месяцев назад

This was great!!! I don't know why I enjoyed it so much, but it's perfect! Thank you

@TracySteenMoveDaily 7 месяцев назад

You are so welcome!

@juliemoore991 7 месяцев назад

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.

@TracySteenMoveDaily 7 месяцев назад

Good stuff!

@lauraeastmond-2741 7 месяцев назад

I am loving the variety of training you are offering lately. This is such a great VO2 max workout! Felt fantastic at the end!

@TracySteenMoveDaily 7 месяцев назад

Great to hear!

@momma_to_penny_polly_shannon 3 месяца назад

Yes, always an awesome workout. I forgot how great this was. Second time around another great burn.

@TracySteenMoveDaily 3 месяца назад

Glad you liked it!!

@michelewright2355 7 месяцев назад

Loved this workout and feel fabulous. Thank you

@TracySteenMoveDaily 7 месяцев назад

You're so welcome!

@inga-lillnilsson2976 7 месяцев назад

I loves this one. One more interval should make me even happier 👏👏👏. Love from Sweden 🤗👋👋

@TracySteenMoveDaily 7 месяцев назад

So glad!

@mariannecarstensen3008 7 месяцев назад

Absolutely loved this😊Fun,fun,fun!

@TracySteenMoveDaily 7 месяцев назад

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.

@marthaconsolo4329 6 месяцев назад

That was great! Thanks Tracy. I'm trying to increase my jumping so doing a combo of low impact and high impact. Love it

@TracySteenMoveDaily 6 месяцев назад

Perfect!

@scrapping2boys 7 месяцев назад

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

@TracySteenMoveDaily 7 месяцев назад

You're so welcome!

@laurenkaput 7 месяцев назад

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!!

@mnenmefarey1239 7 месяцев назад

This was intense but doable! Pushed myself knowing that the recovery is coming! 😅 Thank you Tracy 👍

@TracySteenMoveDaily 7 месяцев назад

Yes, great work!

@kathrynkraft3848 7 месяцев назад

Loved it. I can't jump around. I do work as hard as I can.

@natalieedwards5906 2 месяца назад

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!

@TracySteenMoveDaily 2 месяца назад

Thanks so much!

@LoStone1981 5 месяцев назад

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. 🎉

@carladeheld-wighman1463 7 месяцев назад

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.👍 💦 ❤️

@markispink 5 месяцев назад

New to knowing VO2 max and I (hate) LOVE this.

@heatherpye906 7 месяцев назад

Loved this! Definitely would like to see more of this style workouts! Thanks Tracy

@barbaracaplan9802 7 месяцев назад

Another great orkout and a good one when on holiday and no weights.

@TracySteenMoveDaily 7 месяцев назад

Yes indeed!

@christinavickers4390 7 месяцев назад

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!

@TracySteenMoveDaily 7 месяцев назад

Fair enough!

@charitydunwoody5410 7 месяцев назад

Thank you for incorporating jumping in many of your workouts. I felt prepared for this HIIT! My hops are improving 👍

@carladeheld-wighman1463 7 месяцев назад

Love this format of VO2 doing this workout tomorrow. Fantastic Tracy.👍💪❤️

@TracySteenMoveDaily 7 месяцев назад

Wonderful!

@user-fu3ic3cz5u 7 месяцев назад

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!

@TracySteenMoveDaily 7 месяцев назад

Hope you like it!

@jacqueline3280 7 месяцев назад

What a great challenge! I loved this workout. I hope you have more coming! Thank you!!❤

@TracySteenMoveDaily 7 месяцев назад

More to come! Just filmed the next one - out end of Jan.

@suzannegermain8902 7 месяцев назад

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)

@TracySteenMoveDaily 7 месяцев назад

Glad you like them!

@EllenVaman 5 месяцев назад

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

@TracySteenMoveDaily 5 месяцев назад

More to come!

@beautifullove602 7 месяцев назад

I loved this workout!!!! Crushed this today, feel awesome 🤩 Thank you Tracy ❤

@TracySteenMoveDaily 7 месяцев назад

Great job!

@CamdenSmithNaples 7 месяцев назад

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❤

@TracySteenMoveDaily 7 месяцев назад

That makes sense!

@kellybond1970 7 месяцев назад

Loved it! More please. Was really dreading and kinda thinking I can’t do but I’ll try, nicely surprised went well. Thank you

@anneforeman6572 7 месяцев назад

Love the weights and the cardio!! Keep both coming please!!!

@TracySteenMoveDaily 7 месяцев назад

You got it!

@rachaelcrowder914 7 месяцев назад

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 ❤

@TracySteenMoveDaily 7 месяцев назад

And great for heart health too. Nice work.

@shellij6621 7 месяцев назад

LOVED THIS!!! 4 min was brutal the first round then it got easier(i think...lol) what a fun challenge

@TracySteenMoveDaily 7 месяцев назад

Yay! Thanks for joining me.

@jellen3045 7 месяцев назад

Awesome- thanks Tracy I did it On my trampoline- way to bump up my intensity I have no cartilage in my knees!

@TracySteenMoveDaily 7 месяцев назад

Great job!

@user-en5ig6kz5h 2 месяца назад

I enjoyed that! Thank you Tracy.. the blooper was a nice add on 😅

@melindacaplan210 6 месяцев назад

#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! 😅❤

@TracySteenMoveDaily 6 месяцев назад

Great job!

@gaylaevent 7 месяцев назад

Yowza…tough but good now that I am done! Thank you❤

@mariabueno1514 7 месяцев назад

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. 🥰💖

@TracySteenMoveDaily 7 месяцев назад

Happy new year!!

@dars957 7 месяцев назад

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.🙏😊🤗

@TracySteenMoveDaily 7 месяцев назад

Spin is hard! You'll be great

@laureendubois9326 7 месяцев назад

Super great workout, Tracy! Going in, I was #scaredcuztracywasscared! But it felt so good and the 3 min recoveries felt luxurious!

@TracySteenMoveDaily 7 месяцев назад

hahaha, right??!? We did it though.

@lizzyalgarin8765 7 месяцев назад

Great workout! So proud of me!!!!!

@TracySteenMoveDaily 7 месяцев назад

Great job!

@JoDubu409 7 месяцев назад

Really enjoyed this format!! Had to sub out the lunges, did some one knee repeaters instead, can we have more like this please 🙏🙏🙏

@user-en5ig6kz5h 5 месяцев назад

Thank you Tracy!

@TracySteenMoveDaily 5 месяцев назад

Any time!

@shelleybergmann 7 месяцев назад

I really liked this format! Thanks!

@TracySteenMoveDaily 7 месяцев назад

Glad you liked it!

@rachelhudson2110 6 месяцев назад

Great workout. Liked the low impact options!

@TracySteenMoveDaily 6 месяцев назад

Glad you liked it!

@CristobalAshton 3 месяца назад

It's very difficult to get into the VO2max zone with body weight exercises

@Harry00020 Месяц назад

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

@laurenkaput 7 месяцев назад

#LovedIt so much I did it twice this week! 😅

@user-vt7xw5lp5s 7 месяцев назад

Happy new year!!!!!!!!!!!!!!!!!!!Awesome work!!!!!!!!!!!!!!!!!!!!!!!!!

@TracySteenMoveDaily 7 месяцев назад

Thanks! You too!

@seekerm7894 6 месяцев назад

I have been listening to the same podcasts! More VO2 and Zone 2 workouts please!. These workouts are hard to find.

@jodiestewart8759 7 месяцев назад

#loved it #hated it. Great workout. Thank you!!

@TracySteenMoveDaily 7 месяцев назад

You're so welcome!

@JoDubu409 7 месяцев назад

Am going to do this later after work ❤❤

@heatherpye906 7 месяцев назад

Love this style of workout ❤

@TracySteenMoveDaily 7 месяцев назад

Glad you like it!

@vickidrimmie8769 7 месяцев назад

#lovedit I also did the tabata muscle holiday hustle for a perfect combo! Thank you Tracy ❤️‍🔥

@Naonicat 3 месяца назад

thanks for this video! looks easy so i underestimated it before i started lol but this is so intense. in 16min i was sweating like crazy xD

@TracySteenMoveDaily 3 месяца назад

Great job!

@joagnew430 7 месяцев назад

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

@TracySteenMoveDaily 7 месяцев назад

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 .

@joagnew430 7 месяцев назад

@@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

@ryancave5220 7 месяцев назад

Kristy here loved it first NY workout.

@TracySteenMoveDaily 7 месяцев назад

Awesome! Thank you!

@CamdenSmithNaples 7 месяцев назад

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.😅