How to Do the Norwegian 4x4 Workout Trend

I first tried the Norwegian 4x4 workout a year ago, and since then, it has become a staple of my fitness routine. I don't do it every week (some folks do), but it's a workout I keep returning to whenever I want a hard, cardio-boosting routine that only takes about 40 minutes. It's simple and effective.

The Norwegian 4x4 is constantly being discussed on social media and especially in biohacking and longevity spaces. That's because the 4x4 has been well researched as a way to boost your VO2max. People who have a high VO2max—one measure of cardio fitness—tend to be healthier as they age, and may be able to expect a longer lifespan. With that in mind, some longevity influencers have been singing the praises of the “Norwegian 4x4” workout, which is targeted to improve your VO2max. So how do yo