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4x4 training is a type of high-intensity interval training (HIIT) that involves performing an exercise for 4 minutes at a high intensity, followed by 4 minutes of rest or low-intensity exercise, and repeating this cycle a few times.
Some key benefits of 4x4 training include improved cardiovascular fitness, fat loss, increased strength and muscle endurance.
Common exercises used for 4x4 training include bodyweight exercises like jumping jacks, burpees, squat jumps or using exercising machines like elliptical, treadmill, rowing or cycling at high intensity.
It is recommended to start with 1-2 sessions of 4x4 training per week and build up gradually based on your fitness level. Giving your body enough rest between sessions is important.
As with any high-intensity workout, there is a risk of injury if you push too hard without proper warm-up or cool down. It's best to start slow and listen to your body to avoid strains or pulls.
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