Burn Fat Fast: Norwegian 4×4 HIIT Cycling Workout | 40 mins

The Norwegian 4×4 workout is a high-intensity interval training (HIIT) method designed to improve endurance, cardiovascular fitness, and overall performance.

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welcome to the Norwegian 4×4 shout out to Warren for giving me this idea we’re going to get it done this is going to be crazy four opportunities 4 minutes each to go as hard as you can with big breaks in between we got to go come on hey welcome to the Norwegian 4×4 hey again shout out to Warren for giving me the idea to do this class we’re going to have a ton of fun we’re going to take a little bit of an extended warmup because what we’re going to do today is going to be tough it’s going to be hard hey so we’ll warm up for about 8 minutes and then we’ll take a break and I’m going to give you four opportunities to go four minutes right that’s why they call it the Norwegian 4×4 as hard as you possibly can this is a type of VX training that you’re not going to forget so for now three or four out of 10 relax those shoulders smooth pedal Strokes hey I don’t want to scare you away if you’ve never taken any of my classes before just give it your best all of our best is your best right it’s individual to us so let’s have some fun with it and uh and get it going here come on nice easy pedals three out of four to start here you can always see it on the screen what we’re doing right here come on we have the queen of chill right here she’s like spilling over onto the ground right there with her llama this is Aspen everybody come on all right could say need to give me some nice easy pedals we’re going to take again about four tracks to get ready for this and then we’re just going to we’re just going to go go go it’s going to be amazing come on my heart rate’s already up just with this sheer excitement about what we’re going to do today it’s going to be good three or four out of 10 just for a few more seconds we’re going to heat up the engine a little bit more let’s go ahead and add just a little bit right here a little bit more stickiness under your feet maybe a moderate top of a four right out of five here come on getting some great great music Here Come [Music] On Turn It Up just here come on so two times 30 seconds we’ll go a little bit faster are you ready two one speed it up just a little faster here let’s start heating up the engine two more tracks to do it some intense music to help us some head bobing if you need it come [Music] on moderate effort come on 4 3 2 and one little ahead of the clock there that’s okay we’re going to do it again breathing just a little bit heavier don’t overdo it too soon to more tracks after this one let’s go right here come on little faster was looking for just like lock it they can never me I’m I’m in a rock words few more seconds I’m my touchable yeah I’m my touchable yeah I’m touchable yeah I’m touchable I’m three two one all right hey two more tracks I want you to add just a little bit more maybe find a six or a seven out of 10 two more tracks to get ready we go 30 seconds on 30 seconds off we’ll do it twice three our R has to come up to go come on push right here add a little bit more resistance always a combination between force and velocity on a bike we add a little resistance we pedal a little faster and our heart rate goes a little bit higher come on let’s get [Applause] [Music] it get it get it cyle fan four three two one all they take a little bit of a break here we’re going to do that one more time then to get to one final aggressive track we’ll take a big break in the region 4×4 I saw you and me cuz we’re going to do it together here we go three one come on don’t worry about the feet here I just want you to get your heart rate up get it let’s go come on psycho fam here we go four three two one all right hey one more track we’re going to go to an eight this is a very hard effort and I don’t want you to forget what this feels like because we’re going to come back to this for 4 minutes sounds a little scary but we’re going to get the body ready for one minute Shake It Off are you ready here we go in four three longest countdown ever two one let’s go Bo right here come on push add get it all the way woo high intensity interval training at its best come on get it mus is is going to help woo let’s go oh [Music] man I’m already breathing heavy how you doing get it get it come [Music] on 4 3 two one all right bring it back down woo recover a little bit here song is going to change we’ll bring down the music and we’ll breathe here oh man how are you take away that clock okay breathing heavy it’s important that we take some time here to allow our heart rate to come back down and uh we’re going to call this recharge right I’m thinking of some creative names for when we take our recoveries recovery is just recovery I’m going to start calling it recharge so maybe you put that in the comments I loved the recharges today and then when we cool down we’re going to call those power Downs right so we’re going to create some new verbiage for the channel and really um have some fun together okay now again this is at your request uh it’s kind of a Helen wanted some V2 Max training I still I’m still doing that this is another another version of that this is called the Norwegian 4×4 it is again 4 minutes of everything you could handle without burning out okay so you know when you’re going to burn out when you start to get to the place where you think you have to stop I want you to flirt with that but don’t quite go there right so that means maybe an eight maybe even a nine out of 10 for 4 minutes basically think of it this way everything you’ve got for 4 minutes everything you’ve got it’s that camera all right everything you’ve got for 4 minutes that’s what I want you to do I need you to empty the tank each and every time why do we do this it expands our lung capacity it creates a stronger engine right right so if stamina created a more efficient engine this high-intensity interval training is going to train for a a stronger engine so how many want a stronger engine body right all right with recharge modes included we’re going to take a break for 3 minutes after that 4 minute everything you’ve got 3 minute breaks four times we’ll get out of here it’s going to go by fast but it is not going to be easy this is probably the hardest class I’ve ever put on this channel and I’m happy to bring it to you again thank you Warren for the suggestion are we ready this is coming quick I want you to go ahead and add I want you to find something that’s really going to push your limits we’re looking at an eight out of 10 we’re looking at block number one I’m going to bring back the track and I’m going to uh bring it up are you ready here we go three 2 one you’re in it come on go go go go go go I need 4 minutes of everything you’ve got now I’m choosing to find about 100 RPMs I feel like that’s super efficient with just enough I’m already just enough resistance I could hold on but barely you’re not going to hear me talk a lot here come on [Music] maybe you find the 80s maybe you find the 90s just don’t go too slow and too heavy or you burn out the legs it needs to be somewhere 80s 90s 100s I’m already I’m already going out of breath it should be that [Music] way anding lung capacity come [Music] on sometimes that helps to see her right and her llama friend come on painful the pain cave come on I I’m doing it with you hey you’re halfway there 2 minutes in two minutes remaining come on let’s [Music] go four of these [Music] come on you can’t give up you can’t let her you have a 3 minute recovery we’ll get a chillax later not now we’ll get a recharge mode later not now come on [Music] mouth is hanging open maybe speed it up a little bit [Music] come on take it home here take it home here let’s [Music] go all the way final 10 seconds 4 3 2 and [Music] one [Music] recover BR down the music oh shoot okay we need we need 3 minutes here ah you get to uh breathe in so heavy that you forget to push buttons around here that’s that’s me just now right region 4×4 we’re we’re in it now you you can’t you can’t go away you’ve got to stay here right we warmed up we got the body ready we hit 4 minutes the first four minutes and you have 3 minutes to recover it’s adequate time for your heart rate to come back down so make sure you release that resistance knob you relax your shoulders slight Bend in your elbows hey in order to work and go big you have to equally recover well okay and we’re going to call this again from here on out recharge mode right we’re going to get a little fun with what we call different phases different pieces to the workouts this year and our recoveries are not recoveries they are recharges recharge mode with a little battery okay we’re recharging the engine recharging the battery so that we can do it again it’s like you leaving your phone charging cuz you use it all day right and it needs a little recharge maybe plug it in overnight you wake up 100% ready to go that’s what we’re doing right now so enjoy this grab water super important that you hydrate here now again I want you to get the most out of this 80s 90s for your Cadence right if you don’t have a way to see your Cadence your be your RPMs revolutions per minute just make sure it doesn’t feel like a climb like a slow heavy climb you don’t want that you’re going to burn out the muscles in your leg the legs the lactic acid will build up and you’ll have to stop you want something that’s efficient if you need uh just the visual look at my legs I’m doing about 9 90 to 100 RPMs during these 4minute opportunities and speaking of 4minute opportunities the second opportunity is only 30 seconds away so take a few deep breaths can you go a little bit bigger now that you know what’s happening right maybe you’ve never done this before I’ve actually never done it before but I love it did a little research found out the benefits high intensity V2 Max expanding the one capacity getting the engine stronger all that’s going on all right here we go lock number [Music] two bringing the music back up getting ready to put that clock back on here we go you ready block is coming let’s bring it back right here go go go go go go get to it again if you need a reference my legs right here right about 100 RPMs High [Music] 90s if you need a distraction that’s one long year right the Llama will always [Music] Smile as hard as you can go without burning out building power heart rate through the roof 80 to 90% of your max heart rate come on [Music] not a whole lot to say [Music] [Music] here my Cadence is about 90 now drop down just a hair to manage my energy to make sure I last come [Music] on come on psychop fam manager energy do it right everything you could possibly do without burning out that’s what I’m asking today come on [Music] woo come on 30 seconds oh the Finish Line come on Focus get it go go go hard go hard here [Music] push give me a little more give me a little more remember 3 minutes coming up 4 3 2 1 okay recover lighter [Music] can’t really say a lot right now that’s tough that’s tough you doing all right this is going to get us stronger right how many did the stronger champ much so much fun cycle camp on and off the bike using some uh some weights [Music] right and when we expand the lung capacity gets your engine your body your oven your heater right whatever you want to refer to it God’s Temple right those of us who believe right um it gets it stronger and more powerful more powerful okay bigger motor bigger engine in process of being created right now and again when we do stamina I have a whole have a stamina ride coming out right around the same weeks that this came out and it’s all about efficiency with your engine efficiency with your motor efficiency with your oven right efficiency with your temple becoming more efficient one builds the motor bigger stronger the other one makes it more efficient you’re building a stronger bigger motor today and uh you’re earning it you’re earning it make sure you grab your [Music] water the good news is you’re halfway you’re halfway so breathe two more four minute allout efforts and then you’re [Music] done by the way I went down a little Rabbit Trail if you will when Warren suggested this type of ride and I said what other types of fun creative ride names are out there that I could use on this channel for the people that I love and I’ll tell you what there are a lot there are a lot more coming where this came from in the coming weeks months year lots of creative names lots of fun things we’re going to get it but for now block number three eighty all right start dialing up speeding up that engine 3 minutes bringing up the music here are you ready let’s get it going here all right come on sure I got the right track this is the right track I’m going to bring it four minutes already three two one let’s go come on it’s going to build it’s going to build I promise I need you to get it for now start cranking out those Watts that high heart rate come on [Music] music going to build on this one and you’re going to love [Music] it for now keep [Music] moving this gives me a chance to listen in on if you’re doing your job right when I’m teaching live in the student Studio we have longer builds like this I could hear the pedals right moving fast the breathing start to pick up [Music] this [Music] come on I can’t I won’t be able to attack a lot during this cuz I like to do what you’re doing feel what you’re feeling get the benefit that you’re getting together come on [Music] [Music] me when you lock it in it feels it feels like that in between place of forever but at the same time the clock is is close getting closer to zero come [Music] on legs are on fire [Music] come on [Music] I’m go hard go hard get it done get it done [Music] 4 3 2 and [Music] one did that one go by a little faster or was just me or were we just dialing in or was it Aspen that was helping us she is like halfway on her bed halfway on the floor she’s having fun and llama’s just here to smile she’s just here to make sure we have a good time thank you llama all right the no drama llama I love the comments that you put about Aspen the queen of chill right the no drama llama it’s so much fun oh shoot I forgot to put uh our uh our clock I’m about uh yeah right here’s about 2 minutes left okay yeah I’m like oh no all right I’ll tell you what you you at the end of those four minutes you’re just ready to recover I’m not I’m not I don’t want to push do you want to push buttons when I feel just worked that hard I don’t I forgot but I could see how long this recovery song has already been on right about a minute so we have 2 minutes left no big deal right grab some water round number four four of your nor Regan 4×4 I love this I love this I love drill based uh classes and I hope you do too you got to let me know in the comments if you want more creative uh drill based classes that push your limits build a stronger engine right a more efficient engine all of the above let me know and by the way um if you want to be a member I’ll take this time to do a little commercial $2.99 a month here on YouTube gets you all of these rid a week ahead of time and a few of the behind the scenes right or if you go over the patreon there’s a $5 option $10 option where you get stickers and shirts just a little bit more of the perks and still the other the rides a week ahead of the time ahead of time right all that fun stuff so you decide whatever you can do at the very least make sure you subscribe like comment share and all of that fun stuff and it goes a long way to help me do what I love to do with the people that I love to do it with and that’s me and you working out together continuing to produce high quality content that uh recharges the batteries right keeps you healthy with the one and only body that you have speaking of that lock number four everything you’ve got one final time are you ready to do this all right let’s change this track let’s bring the music back up all right I’m about ready to hit that clock are you ready to do it psychop fam here we go four three two one let’s go come on push get [Music] it you’re done after this maybe you go a little bit harder this time you talk yourself into something just a little bit bigger come on [Music] you’re going to get out of this what you put into it if you want more power a bigger engine you got to get it going here come [Music] on here baby St right St right St right here baby right here baby right right here [Music] baby you st right [Music] [Music] can’t say a whole lot here don’t need to say a whole lot mouth’s hanging open come [Music] on that’s me talking myself it’s [Music] feels like I’m burning [Music] out but I have enough to hang on and get to the Finish sign that’s what you should feel like right now come on psychop [Music] fan we need a little inspiration come [Music] on Final 20 seconds let’s go keep going music came down but you didn’t come on 10 seconds light it up light it up come on 3 2 [Music] 1 oh man bring it down let this atmospheric [Music] music help you recover and remind you to relax and indicate that you just crushed the Nur region 4×4 I love it heart rate’s still coming [Music] down so good [Music] me that is good it lives us he gives us this ability to have fun take care of our bodies live this life and enjoy um our little our little creatures right here right let’s rearrange there we go all right she wanted to uh just move all right hey we’re going to stretch and we’re going to get out of here please let me know what you thought I really really enjoyed this picking out the music finding the right tempos the right energy and uh could not have had more fun let me know what you thought take think take one wrist then pull it back and bring it down right [Music] here take the opposite wrist right [Music] here and down let’s take one arm across look over that same shoulder open it up real big inhale in exhale out switch sides we started out with the big ball of energy and now we are uh we’re finishing up push out right here inhale in exhale out squeeze the guns now we’re in now we’re finishing right calm calm as we should as we should right let’s go ahead and get ready to take it off to the side of the bike right here push down on that brake if you have one on your bike and let’s take it take it off to the side here take one leg and uh swing it open up those hips now if you need to stay on on your bike a little bit longer please do that sometimes uh we all have different uh different bodies right different conditioning and and different goals and sometimes you want to let your heart rate come down just a little bit longer please never hesitate to do that make this what you need okay push it out right here really push through the hips so you feel that in your hip Flex or quad squeeze the glute on that side so it really really is impactful and it makes uh the most uh meaning right it has the most meaning for the time that you are in the stretch with the maximum amount of muscles right let’s switch sides [Music] her going take that same leg pull it back again push through with the hips with almost like you’re doing that old school dance [Music] right I’m surprised that’s not back yet everything comes back mustache has come I haven’t grown one yet CU mine will be white I think I don’t know maybe you let me know should I grow it who knows all right Aspen is in the house how are you Mama thank you for hanging out with us today she so cute all right she’s looking right at me okay hey let me uh oh we could leave the music on it so hey I want to thank you so much again for being here for this n region 4×4 Warren shout out to you for suggesting it I had so much fun doing this today I hope you did too I’ll see you on the next one take care and God bless