Following the incredible response to my very first Norwegian 4x4 Workout, I couldn't wait to bring you another!

This second Norwegian 4x4 Workout builds on everything we loved about the original while introducing new movement patterns, fresh challenges and an even greater focus on functional fitness.

Using the proven Norwegian 4x4 interval format, we'll alternate four minutes of higher-intensity exercise with three minutes of active recovery, repeated four times.

The result is a workout that challenges your cardiovascular fitness, strengthens your muscles and improves balance, coordination and movement confidence—all while remaining completely low impact and no jumping.

Whether you've already completed Workout #1 or this is your first experience with Norwegian 4x4 training, you'll quickly discover why this style of exercise has become so popular.

Watch The Workout

What To Expect From This Workout

Today's workout follows the classic Norwegian 4x4 interval structure while introducing a different emphasis within each high-intensity block.

Workout Structure

• Duration: 30 Minutes

• Equipment: None

• Format: Norwegian 4x4

• High Intensity Intervals: 4 × 4 Minutes

• Recovery Intervals: 4 × 3 Minutes

• Workout Style: Full Body Cardio

• Impact Level: Low Impact

• All Standing

• No Jumping

• Warm Up Included

• Cool Down Included

Each four-minute block has its own training objective, creating a varied workout that develops multiple components of fitness.

Four Different Challenges In One Workout

Rather than repeating the same style of movement throughout the session, each interval focuses on a different aspect of fitness.

Block 1 – Knees & Kicks

We begin by raising the heart rate with knee lifts, kicks and dynamic movement combinations.

These exercises help challenge:

• Cardiovascular fitness

• Lower abdominal activation

• Hip mobility

• Balance

• Coordination

The combination of knee lifts and kicking patterns also encourages smooth, controlled movement while strengthening the muscles that support everyday walking.

Block 2 – Lateral Movement

Most of our daily movement happens forwards and backwards.

Today's second interval deliberately moves us side-to-side.

Using step touches, grapevines, skaters and lateral stepping patterns, we'll strengthen muscles that are often overlooked in traditional exercise programmes.

This includes the glute medius and glute minimus—important muscles that help stabilise the hips and support balance during everyday activities.

Block 3 – Lower Body Strength

Strong legs form the foundation for confident movement.

During this interval we'll challenge the lower body with squats, pulses and lunges designed to improve muscular endurance while strengthening the glutes, quadriceps and hamstrings.

Building lower body strength helps support:

• Walking

• Climbing stairs

• Balance

• Posture

• Everyday functional movement

Block 4 – Agility & Fast Feet

The final interval brings everything together.

Quick footwork patterns and directional changes challenge:

• Agility

• Coordination

• Reaction time

• Cardiovascular endurance

• Mental focus

Many people find this section both the most demanding and the most rewarding part of the workout.

Active Recovery That Keeps You Moving

Recovery doesn't have to mean standing still.

Between each high-intensity block we'll complete three minutes of active recovery using gentle bodyweight toning exercises.

These recovery periods focus on:

• Back

• Chest

• Biceps

• Triceps

Keeping the body moving while allowing the heart rate to settle helps prepare you for the next interval without completely cooling down.

It's one of the features that makes Norwegian 4x4 training feel so enjoyable.

Benefits Of Norwegian 4x4 Training

Improves Cardiovascular Fitness

Alternating higher-intensity exercise with active recovery provides an excellent challenge for the heart and lungs.

Builds Functional Strength

Squats, lunges and bodyweight strengthening exercises help develop muscles that support everyday movement.

Improves Balance And Coordination

The combination of knee lifts, lateral movement and agility training challenges movement confidence from multiple directions.

Develops Better Movement Quality

Training forwards, sideways and through changing movement patterns helps improve overall body awareness.

Supports Healthy Ageing

Maintaining cardiovascular fitness, strength and balance becomes increasingly important as we age, helping us stay active and independent for longer.

Keeps Exercise Interesting

With each block having its own purpose, the workout feels fresh, varied and engaging from beginning to end.

Who Is This Workout For?

This workout is ideal for:

• Home exercisers

• Women over 40

• Women over 50

• Walking workout enthusiasts

• Those looking for low impact cardio

• People wanting to improve stamina

• Anyone interested in healthy ageing

Because the workout is fully standing and completely no jumping, you can adjust the intensity to suit your own fitness level.

Progress, Not Perfection

One of the things I love most about Norwegian 4x4 training is that it's suitable for so many different people.

Your version of "high intensity" will naturally be different from someone else's, and that's absolutely fine.

What matters is that you challenge yourself, recover well and gradually build your fitness over time.

Every interval completed is another step towards becoming fitter, stronger and more confident in your movement.

Looking For More Low Impact Cardio Workouts?

If you enjoyed this session, be sure to explore my growing collection of:

• Norwegian 4x4 workouts

• Walking workouts

• Cardio kickboxing sessions

• Fat burning circuits

• Step workouts

• Strength training workouts

• Stretch and mobility routines

Fitness is about more than simply exercising.

It's about building a body that helps you enjoy everyday life with confidence, energy and freedom of movement.

So press play, enjoy the challenge and I'll see you in the next Norwegian 4x4 workout!