32 Minute Norwegian HIIT Workout 4x4 | VO2 Max Workout

[@hydrogeoka]

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]

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

[@ItsMelDaley]

me too! excellent workout

[@nonamuss9991]

Her podcast brought me here also!

[@paulbrown2971]

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]

Awesome, battling ropes are killer.

[@DeeCorbin-yy2fc]

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

[@Sam-kf6tv]

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

[@joeyglenn5216]

Thanks!

[@TracySteenMoveDaily]

We appreciate the support!!

[@saint666vinny]

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]

Great job!

[@svpnoel]

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]

Awesome, glad you liked it!

[@krysfab]

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

[@TracySteenMoveDaily]

Thanks for the support :) Tracy

[@rhapzodyb]

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]

Nice work!!

[@rhapzodyb]

@@TracySteenMoveDaily THANKS! 👍

[@maurac953]

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]

Nice work!!

[@donnadagostino7717]

Whoo Hoo! I usually bike during the 4 minute high volume. This time I did the 4 exercises with you and biked during the recovery. Love it. Thank you.

[@TracySteenMoveDaily]

Sounds great!

[@RobynMartin-v3n]

Still love the 4x4's!! They are my go-to when I want a quick and dirty hard-hitting sweat fest! I was excited doing this one again today because I didn't need the recovery period for more than about 45 seconds of walking and then moved into my own low impact cardio circuit and then back to the HIIT. Love seeing the stamina improvements!

[@TracySteenMoveDaily]

Great job!

[@KimberlyCamm]

Love the format. I think people need to keep in mind that we all recover differently and our cardiac levels are different. I recover quickly from 155 to 115. I think my years of running and biking contribute. But those jumping lunges kill me. We are all different and have our strengths and weaknesses. Thanks for all you do Tracy

[@TracySteenMoveDaily]

You're welcome :)

[@neillongtine8479]

This was really good. Thanks for doing it!

[@TracySteenMoveDaily]

Glad you enjoyed it!

[@Shannon_nolagirl]

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

[@TracySteenMoveDaily]

Great job!

[@mariannecarstensen3008]

Absolutely loved this😊Fun,fun,fun!

[@TracySteenMoveDaily]

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.

[@TheHarmonicOscillator]

For 4 years I’ve done 30 minutes of step aerobics for warmup before 3 hours of weights and abs 3 times per week. I’ve done this 4x4 workout four times now instead of step, and I’m hooked!

[@michaelgharrington2582]

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]

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

[@sarahryan5086]

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

[@TracySteenMoveDaily]

You're so welcome!

[@anneforeman6572]

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

[@TracySteenMoveDaily]

You got it!

[@michelewright2355]

Loved this workout and feel fabulous. Thank you

[@TracySteenMoveDaily]

You're so welcome!

[@keithandjanicemoores1655]

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

[@sergejabosanac9538]

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]

Yes, exactly, you get that settled in feeling!

[@meggillespie3671]

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]

You are so welcome Meg!

[@barbaracaplan9802]

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

[@TracySteenMoveDaily]

Yes indeed!

[@lauraeastmond-2741]

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]

Great to hear!

[@farahcheshmejoui6582]

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

[@TracySteenMoveDaily]

Fantastic!

[@EllenVaman]

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]

More to come!

[@carmena14794]

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]

Glad you enjoyed it!

[@thelmasw50]

I totally LOVED this workout! ❤ Thank you, Tracy Steen!

[@TracySteenMoveDaily]

You're so welcome!

[@j2shdo]

Excellent!! Thank you. And as you stated throughout your video, everything is relative to our own unique parameters. Your routine’s a keeper!

[@heatherpye906]

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

[@rhonijobarnes8459]

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]

Great job!

[@teresagulliman1693]

Awesome work out I did low impact for the 1st time. Thank you my friend Laurie Martin for sharing this with me.

[@TracyShada]

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

[@TracySteenMoveDaily]

Great to hear!

[@fer-z8b]

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

[@TracySteenMoveDaily]

You are so welcome!

[@lizzyalgarin8765]

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

[@TracySteenMoveDaily]

Great job!

[@juliemoore991]

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]

Good stuff!

[@quinnrivers527]

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]

Fantastic!

[@marthaconsolo4329]

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]

Perfect!

[@scrapping2boys]

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]

You're so welcome!

[@tamaragraham7014]

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]

You're so welcome!

[@jacqueline3280]

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

[@TracySteenMoveDaily]

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

[@inga-lillnilsson2976]

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

[@TracySteenMoveDaily]

So glad!

[@RobynMartin-v3n]

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

[@hakincart]

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

[@TracySteenMoveDaily]

Wonderful!

[@ΕΙΡΗΝΗΜΑΓΓΙΩΡΟΥ]

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

[@TracySteenMoveDaily]

Thanks! You too!

[@amandaaskew7606]

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.

[@shelleybergmann]

I really liked this format! Thanks!

[@TracySteenMoveDaily]

Glad you liked it!

[@gingerzc]

love it! Thanks for all the sharings for alternatives too!

[@TracySteenMoveDaily]

Of course!!

[@Renae-z6p]

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]

Hope you like it!

[@rachelhudson2110]

Great workout. Liked the low impact options!

[@TracySteenMoveDaily]

Glad you liked it!

[@traceyferguson3643]

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! 😊

[@Shannon_nolagirl]

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

[@TracySteenMoveDaily]

Glad you liked it!!

[@barbaragrabowski3301]

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

[@TracySteenMoveDaily]

Haha, nice work!

[@santiagopalacino9071]

Thanks for this! I've used it a lot!

[@TracySteenMoveDaily]

Great to hear!

[@LoStone1981]

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. 🎉

[@kellybond1970]

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

[@CaroleLowes]

Thank you Tracy!

[@TracySteenMoveDaily]

Any time!

[@beautifullove602]

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

[@TracySteenMoveDaily]

Great job!

[@shannonstone8118]

Great cardio burn ❤

[@TracySteenMoveDaily]

Glad you liked it!!

[@charitydunwoody5410]

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

[@elizabethcampbell7210]

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]

You're so welcome!

[@RadiUzunova]

Perfect workout at vacation without equipment!

[@TracySteenMoveDaily]

We agree!

[@carladeheld-wighman1463]

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

[@TracySteenMoveDaily]

Wonderful!

[@amauro521]

Great workout!! Love the format.

[@TracySteenMoveDaily]

So glad!

[@blessedmom5871]

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]

Love it when the kids join in!

[@jeremykatelinpeterson]

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

[@TracySteenMoveDaily]

Great job!

[@tamaraweimer945]

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❤

[@jodiestewart8759]

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

[@TracySteenMoveDaily]

You're so welcome!

[@teresamenke1023]

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]

Perfect. I just filmed another :)

[@mariabueno1514]

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]

Happy new year!!

[@kathrynkraft3848]

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

[@laurenkaput]

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!!

[@Prezzioza]

Wow great VO2 workout 😊 #loveit

[@sherylthompson5464]

Great workout. Loved it. I want more.

[@TracySteenMoveDaily]

New one coming on Monday!

[@laureendubois9326]

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

[@TracySteenMoveDaily]

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

[@natalieedwards5906]

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]

Thanks so much!

[@mendyporter6238]

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

[@heatherpye906]

Love this style of workout ❤

[@TracySteenMoveDaily]

Glad you like it!

[@SmoronTheGreat]

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

[@jans6951]

Great cardio workout 🔥🔥🔥

[@TracySteenMoveDaily]

More to come!

[@massimoborotto4445]

Ho provato oggi prima volta è stato terribilmente faticoso 😅 E va bene. Ho modificato, 2 minuti di la lavoro con 2 minuti di pausa. Questo video allenamento hiit è di grande motivazione per me. Grazie.

[@KarenSkivington]

Loved this , really enjoyed it👍

[@TracySteenMoveDaily]

Awesome, thank you!

[@camidickson9565]

#loved it! Thank you Tracy!

[@TracySteenMoveDaily]

Glad you enjoyed it!

[@shellij6621]

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

[@TracySteenMoveDaily]

Yay! Thanks for joining me.

[@boymom7713]

🥵 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!

[@suzannegermain8902]

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]

Glad you like them!

[@carladeheld-wighman1463]

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.👍 💦 ❤️

[@mnenmefarey1239]

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

[@TracySteenMoveDaily]

Yes, great work!

[@CaroleLowes]

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

[@camillehorn706]

Loved it!!

[@christinavickers4390]

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]

Fair enough!

[@markispink]

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

[@jellen3045]

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

[@TracySteenMoveDaily]

Great job!

[@gaylaevent]

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

[@christinelamb1167]

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]

I agree! I was able to really bring it

[@JoDubu409]

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

[@melindacaplan210]

#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]

Great job!

[@lknudsen]

That was a fun change of pace 😂