Health workout
This workout routine is built around Wisløff’s lab-tested “4x4 interval training” workout: four minutes of high-intensity exercise, followed by three minutes of active recovery, repeated four times. Some of the days are "kick starts," which are shorter bouts of just 4 minutes of high-intensity exercise. Wisløff also intermixes a few cross-training days into the workout, so you're building some muscle in the routine.
DAY ONE- 4-min. “kick start”
DAY TWO-Endurance: 20-min steady-state cardio (no stopping!)
Core strength: 10 pushups, 15 air squats, 10 jump squats
​
DAY THREE- 2 x 4 interval workout
-
4 min. intense effort
-
3 min. relaxed
-
4 min. intense effort
-
3 min. relaxed
Week 1
DAY ONE- 4-min. kick start
​
DAY TWO- 3 x 4 interval workout
​
DAY THREE- Core circuit
Do the following circuit three times, resting 30 sec. between each set of exercises and one min. between each circuit.
​
-
5-10 split squats. (Take a big step forward with one foot, so your knee barely touches the ground, and then spring back to the starting position. Repeat with the opposite leg. That’s one rep.)
-
5-10 squat jumps. Make sure to get as low as you can in the squat—no half-reps!
-
5-10 pushups
Week 2
DAY ONE- 3 x 4-min. interval workout
​
DAY TWO- 60-min. cardio pick ‘em
Grab your buddy and move your ass for an hour—bonus points if it’s something you don’t normally do. Have fun.
DAY THREE- 4-min. work
Week 3
DAY ONE- 4 x 4 interval workout
​
DAY TWO- 4 x 4 interval workout
​
DAY THREE-Endurance: 4-min. kick-start
Core strength:
-
10 squats
-
7 split squats on each foot
-
5 squat jumps
-
1 set max effort pushups
-
7 squats
-
5 split squats on each foot.
-
5 squat jumps
-
1 set max effort pushups
Week 4
DAY ONE- 4-min. kick-start
​
DAY TWO-Endurance: 20-minute steady-state cardio (no stopping!)
Core strength:
-
10 pushups
-
15 squats
-
10 squat jumps
-
15 squats
-
10 squat jumps
-
10 pushups
-
15 squats
-
10 squats jumps
-
10 pushups
DAY THREE 60-min. cardio pick ‘em
Week 5
DAY ONE- 4 x 4-min. intervals
​
DAY TWO- Endurance: 20-min. cardio
Core strength: 10 pushups, 15 squats, 10 squat jumps
DAY THREE- 4 x 4-min. intervals
DAY FOUR-Endurance: 20-min. steady-state cardio
Core circuit: Do the following three times without stopping:
-
10 pushups
-
15 squats
-
10 squat jumps
Week 6
DAY ONE- 4 x 4-min. interval workout
​
DAY TWO- 60-min. cardio pick ‘em
​
DAY THREE
1. 1 set max-effort situps
2. 30-minute walk or jog at a pace where you're not too winded to keep up a conversation.
3. 1 set max-effort situps
Week 7
.
From mensfitness.com