Follow Along HIIT Workout 4x4 Running Protocol | Boost Vo2 Max and Endurance!

Get ready to elevate your fitness game with our Follow Along 4x4 HIIT Workout! This video guides you through a comprehensive warm-up to prepare your body, followed by four intense high-intensity intervals designed to boost your endurance, burn calories, and improve your Vo2 Max. Perfect for all fitness levels, this workout is efficient, effective, and sure to get your heart pumping. I do this on a treadmill but you can do this on a bike or other equipment. Press play and let's sweat it out together! #HIITWorkout #4x4Protocol #FitnessChallenge
This protocol has been described on podcasts such as Peter Attia, Rhonda Patrick and Andrew Huberman
***My mission is to share information that I have learned and currently practice with you, so you can make positive lifestyle changes to live a longer healthier life
***No matter your age, current health or fitness level, you can get started with regards to creating routines leading to a healthier lifestyle when it comes to sleep, exercise, nutrition and mental health
Subscribe to my channel to stay up to date as more videos are posted. Comment or contact me with suggestions or questions.
[e-mail]
lifeandfitnessfile - twitter/x
lifeandfitnessfiles - instagram
music channel One Match Left / Mark Lee
/ @onematchleft

[@lifeandfitnessfiles]

This 4x4 protocol is done with running on a treadmill though it can be done on a bike or other equipment (or outside). In this video I do 5 min warmup followed by 4 minutes high intensity 4 minutes rest - 4 x. You can do this with 3 minutes rest or whatever suits you. The last rest period is done in 5 minutes and includes more walking and make sure to do some structured breathing to down regulate. The goal is 85-95% of heart rate max during the high intensity intervals. I do this protocol 1x week.

[@lifeandfitnessfiles]

feel free to mute the playlist and use your own as desired

[@smilingpossum7644]

You made it look easy! Nice job! Music like that would be soothing while in pain. Good choice

[@trudyw4262]

This is really helpful. Thanks for making this.

[@lifeandfitnessfiles]

Awesome ! I’m glad you found it helpful and thanks for the feedback. Let me know if there are other videos and topics that would be helpful. Thank you

[@felicegiraldi6980]

i currently train 1h of zone 2 cardio 3x a week (after each lifting session). how can i fit HIIT into that schedule without another training day? can i do HIIT after my zone 2 once a week? Or can i spread the 4x4 and do them before/after my zone 2 so that i only do 4 mins HIIT after my zone 2 training but multiple times a week (3x)?

[@lifeandfitnessfiles]

Great question. You can definitely spread it out through the week. Typically I do just that - zone 2 for 30 to 40 minutes followed by hiit 4x4. If you have done weight lifting followed by zone 2 then 4x4 it will be pretty taxing. The 4x4 will not be as high of intensity but that is ok depending on your goals. It will also be a harder recovery which is ok too. Another way to do it would be to do four minutes at the end of each zone 2 session. (Note you definitely want to do the hiit at the end to get the benefits of zone 2 as well as the hiit). Doing four minutes still gives benefits and doing that a few times a week would be great and as you mentioned it wouldn’t add training days. It has less recovery than a full 4x4 protocol but more than just zone 2. If you are just doing one four minute interval you just want to give it your all during that four minute (obviously titrating it to sustain for four minutes) so that that last minute you will definitely feel it. You will definitely see benefits and it can work great. Personally if I spread them out it is harder for recovery so I do it one day per week but you can see which way you like it better. Let me know how it goes. Thanks for the question.

[@JC-qf1jd]

i muted the music but hanks for the video

[@lifeandfitnessfiles]

Oh I get it 😊 just a filler but glad it can be useful

[@TraderZer0]

so the rest phase does not have to be running at a lower speed on the treadmill? We can resf off of the treadmill? What speed to you run ?

[@lifeandfitnessfiles]

Good question. There are different ways you can do it. You can rest by doing a slow jog or a walk on the treadmill. But you can also do a true rest. The more restful the rest period is the harder you will be able to push yourself on the next interval and be recovered. Ideally you probably want to get hr down to zone 1 during rest but not getting as low in rest can work different systems of endurance and adaptations. I am typically in a 7 minute per mile pace during my hard intervals. On days when I am more recovered I can go harder and actually need to go faster to get hr higher but also need fresh legs. Sometimes it is 645. At the same time sometimes my hr shoot’s up and I am at a 730 or 8 minute pace. Varies day to day honestly.

[@TraderZer0]

@@lifeandfitnessfiles very helpful thanks so much.

[@lifeandfitnessfiles]

No problem thanks for the question

[@1Bridem]

Video was helpful music was Gayeee AF tho