If you do get the green light, start slow, “with a shorter-intensity interval and increased time for your warm-up period,” Dr. Jacob says. “Those who are new to the workout [specifically] should begin with caution due to increased risk of injury as well.”
What should you keep in mind as a newcomer?
Don’t skip (or skimp on) the warm-up.
Diving right into the first exercise interval might be tempting, but you’ll regret bypassing this initial step, according to Dr. Jacob. Not only does warming up help prevent injury, research shows it also makes your workout more effective, as SELF previously reported. While any kind of warm-up is helpful, one that takes the form of a lower-intensity version of the actual workout—like a light jog if you’re planning to sprint on the treadmill—will deliver the best results. “It does help prepare the body a lot better,” McDonald says.
Avoid going too hard too soon within an individual workout…
Since the goal is to “sustain high intensity for the full four-minute interval,” McDonald says, it’s crucial to find a middle ground between pushing yourself so you reap the benefits and pacing yourself so you don’t burn out early on. If you’re running on the treadmill, for example, “you don’t want to just all-out sprint that first 30 to 60 seconds and then fade down in the back half,” he says. While it might take some trial and error, finding the right tempo will pay off.
…or within the broader routine.
If you’re eager to see results, you might be tempted to do the Norwegian 4×4 as much as possible (say, on a daily basis), but maintaining that sort of fast clip is neither sustainable nor advisable. “Working out too frequently every day or not resting can lead to overtraining,” not to mention a high risk of injury, Dr. Jacob says. In fact, HIIT workouts are only recommended two to three times a week, according to Harvard Health.
Don’t take it too easy during the recovery intervals.
“Those three-minute periods in between the high-intensity workout [intervals] should not be a walk in the park,” McDonald says. Just because they’re technically breaks from the high-intensity stuff doesn’t mean you should take advantage of them by coming to a full stop. Instead, McDonald says, “you want to keep your body moving at a decent pace” to maintain an elevated heart rate.
Make hydration a priority.
During the Norwegian 4×4, “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.
Wear a heart rate monitor.
Donning a device like a heart rate monitor isn’t always practical, but “definitely try to use one when possible,” McDonald says. Tracking your heart rate in real time will help you make sure you’re reaching the target intensity zone. Otherwise, “you could train underneath the targeted heart rate or even above,” potentially hurting the effectiveness of your workout, Dr. Jacob says.
Listen to your body.
It’s easy to try to tough it out to the end of a workout despite a flurry of warning signs, especially when the exercise interval is so deceptively short, McDonald says. Toxic gym culture glorifies pushing through discomfort, as epitomized in sayings like “No pain, no gain” and “Go hard or go home.” “But if your body can’t do it, your body can’t do it,” McDonald says—and no workout is worth endangering your health over.
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