@EvanMoyle REHIIT is also good and operates via different mechanisms. Norwegian 4x4 has more bust evidence.

aka Norwegian 4x4

@josephluria there's good clinical evidence that 4 min pushes the cardiovascular system into a high-effort zone long enough to maximize VO₂ max and heart health adaptations and being sustainable across multiple rounds.

@Majiq_Mat That's right, 4 min of high exertion and 4 min of rest, cycled 4 times.

@realangrypom Lately I've been able to sleep through the entire night without getting up to pee about 50% of the time. I discontinue fluids in the late afternoon which has helped.

@iashwinikumaar it's euphoric, I really look forward to HIIT

@ulises_cy yes I do HIIT 3x a week which is on the upper end. 1-2x a week is a good target. Like all things, not too little and not too much.

@businessbarista Your target would be: 150–169 bpm
Calculated by:
1. HRmax = 220 - your age
2. then calculate 80-90%

High intensity interval training (HITT) is one of the best things you can do for your health. Get 1x in this week.

Warm up
4 min at 80-90% your max
4 min rest, keep moving
Complete 4 rounds of this (4x4)

Can be done via elliptical, running, cycling, rowing...

@nikitabier I've got you Nikita