Sink or Sprint

SHALLOW WATER HIIT FORMAT. This express aquatic fitness instructor video features the Norwegian 4x4 high intensity interval training (HIIT) protocol. This shorter 20-minute video serves as a demo of this protocol, with a 4-minute block of four high intensity exercises performed for 1 minute each, followed by three minutes of active recovery, and then another 4-minute block of high intensity. Equipment is not required, but please note that this video is labeled “advanced.” However, the exercises can be performed with less intensity and impact. The blog is a must-read as this Norwegian 4x4 HIIT format is an easy class template to recreate repeatedly.