Fitmotivation has featured various high intensity interval training (HIIT) formats over the years. Well, here is another one. Join Richard Gormley for Sink or Swim, a 20-minute express video that showcases the Norwegian 4x4 HIIT protocol. With longer work and recovery cycles, the goal is to exercise at near maximum intensity during continuous 4-minute work cycles. The result is increased VO2 Max and improved heart health.
The Norwegian 4x4 HIIT protocol is an interval training method that features 4-minute blocks of high intensity exercise, followed by three minutes of active recovery. Fitmotivation subscribers are likely more familiar with interval training that is done with shorter work and recovery ratios. The most common HIIT format, Tabata, features work cycles performed for 20 seconds, followed by 10 seconds of recovery. In the Norwegian 4x4 protocol, the work cycle features 4 minutes of work, followed by 3 minutes of recovery. That is a huge difference. In Sink or Swim, the 4-minute intensity blocks feature four different exercises performed for 1-minute each. If instructors follow this timing ratio, they will want to choose exercises carefully based on their population, as 4 minutes of continuous high intensity is challenging. Watch Richard talk more about the video and then read more about this HIIT protocol.
The goal in the Norwegian 4x4 HIIT protocol is to exercise for a 4-minute work interval at near-maximal intensity, such as an 8 or 9 out of 10, on the Rate of Perceived Exertion (RPE) scale. This max effort is followed by 3 minutes of active recovery, such as light jogging or water walking. In a traditional Norwegian 4X4 training, you would repeat this pattern of work/recovery four times, hence 4x4 - four minutes x four sets.
The traditional work/recovery pattern would be formatted like this:
- 4 minutes – high intensity
- 3 minutes – active recovery
- 4 minutes – high intensity
- 3 minutes – active recovery
- 4 minutes – high intensity
- 3 minutes – active recovery
- 4 minutes – high intensity
Richard's Sink or Swim video is intended as a shorter sample of this training and includes the following structure:
- Short warmup
- 4 minutes – high intensity
- 3 minutes – active recovery
- 4 minutes – high intensity
- Cool down/stretch
The Norwegian HIIT protocol is more advanced, and it is meant to be advanced. It is often used for training athletes. Therefore, the Sink or Swim video has been labeled advanced. However, instructors can modify the exercises depicted in this video with less intensity and impact. The big take away here is the structure itself. If you use Richard's method of selecting four exercises for 1-minute each, it becomes an easy template to swap exercises into. And similar to Tabata, you can select exercise intensity that is more suitable to your population. Despite the fact that this protocol is considered advanced, you can select exercises that make it doable for your class members. I don't know about you, but I am all about having templates to make class design easier.
The benefits obtained in the Norwegian HIIT protocol are similar to the benefits of other HIIT programs. However, research has shown that the longer duration intensity intervals are better for for increasing VO2 Max. VO2 max often serves as an indicator of athletic and aerobic capability, and is especially important for athletes in cardio endurance sports like running and swimming.
However, increasing and maintaining VO2 Max levels is important for everyone in terms of overall health & wellness. VO2 max declines as we get older. Research has shown that improving or maintaining VO2 max can significantly improve overall wellness in older adults and even boost longevity. Read more about the Norwegian 4x4 HIIT Protocol in this online article by Naked Nutrition.
Fitmotivation extends a big thank you to Richard Gormley for sharing this different style of HIIT training with subscribers. Richard is a popular Zumba Education Specialist (ZES) and has presented Aqua Zumba® at conferences and instructor trainings in 56 countries. In his debut Fitmotivation filming in 2025, Richard shared two Aqua Zumba videos in a special collaboration with Zumba Fitness®. Stay tuned for another of his videos to post in late March 2026.
