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The Norwegian 4x4 Workout Could Help Boost Your Endurance (Self)

Posted: Oct 08, 2025 in In the News

This article originally appeared in Self on October 8, 2025.

Every so often, a new type of workout seemingly takes the fitness world by storm. The latest in this long line of buzzy fitness fads: the Norwegian 4x4 workout, a high-intensity interval training (HIIT) method that’s become the exercise trend du jour. Developed by researchers at the Norwegian University of Science and Technology in the 1990s, the Norwegian 4x4 blew up recently thanks in part to Rhonda Patrick, PhD, a biochemist and the creator of the Found My Fitness podcast and newsletter...

During the Norwegian 4x4, “you burn a lot of calories and you sweat a lot,” McDonald says. To make up for these pronounced fluid losses, make sure you’re drinking water or another beverage on a continual basis so you don’t become dehydrated (and if you feel thirsty, it’s already too late). Downing seven to 10 ounces every 10 to 20 minutes is a solid rule of thumb, according to both the American Council on Exercise and the National Athletic Trainers’ Association, as SELF has previously reported. “You want to make sure you're properly fueled for your performance and recovery,” McDonald says...

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