All-round fitness

Strength and 4x4 Hybrid Program

Two strength workouts and one Norwegian 4x4 interval session a week. Get stronger and fitter at the same time, in about three hours a week.

Length
8 weeks
Sessions
3 a week
Time per session
40–55 min
Level
Beginner to intermediate
Equipment
Gym with a cardio machine
Download the free PDFSee the plan

PDF, 5 pages, 421 KB. Includes every session and a training log.

Find your 4x4 heart rate zones

years

Estimated with 211 − 0.64 × age, from the Norwegian HUNT Fitness Study.

Your 4x4 interval heart rate

85–95% of a max heart rate of 192 bpm

163–182bpm

Work intervals (4 × 4 min)
163–182 bpm
Recovery and warm-up
115–134 bpm
Estimated max heart rate
192 bpm

Your heart rate takes 1–2 minutes to climb into the zone in each interval. No monitor? Work at an effort where you can only say a few words at a time.

Who this program is for

This program is for people who want to be strong and fit at the same time, without living in the gym. It suits beginners with a few months of training behind them, busy people with three training slots a week, and anyone who wants a solid base for fat loss.

Why combine strength and intervals?

Strength and cardiovascular fitness are both strongly linked to long-term health, and they complement each other. The World Health Organization recommends muscle-strengthening activity on at least two days a week alongside aerobic activity. This program covers both with three focused sessions:

  • Two full-body strength workouts train every major muscle twice a week.
  • One Norwegian 4x4 session raises your fitness efficiently in about 40 minutes. Read more about the method in the Norwegian 4x4 program.

Why this order?

The interval session sits in the middle of the week, with a rest day on each side, so your legs are fresh for both strength workouts. Leg-heavy lifting and hard intervals on the same day would make both worse.

Using it for fat loss

This program gives you the training side of fat loss: strength work tells your body to keep its muscle, and the intervals and daily walks increase your energy burn. The fat loss itself comes from eating slightly less than you burn. Find your numbers with the calorie calculator and keep protein high with the protein calculator.

The 8-week plan

How the program works

  • Each week: strength on Monday and Friday, 4x4 intervals on Wednesday. Keep at least one rest day after the intervals.
  • Strength sets: stop 1–3 reps short of failure, and add weight when you reach the top of the rep range on every set.
  • 4x4 intervals: 85–95% of max heart rate for 4 minutes, with 3 minutes of easy movement between.
  • Walk or move easily on the other days. It helps recovery and adds to your daily energy burn.
  • For fat loss, pair the program with a moderate calorie deficit and a high protein intake.

A typical week

  1. MondayStrength A
  2. TuesdayRest or a walk
  3. Wednesday4x4 intervals
  4. ThursdayRest or a walk
  5. FridayStrength B
  6. SaturdayEasy cardio 30–45 min (optional)
  7. SundayRest

The sessions

Strength A

45–55 min
ExerciseSetsReps or timeRest
Goblet squat or back squat36–102–3 min
Bench press or push-up36–102–3 min
Seated cable row38–1290 s
Romanian deadlift28–1290 s
Farmer's carryHeavy dumbbells, tall posture, steady steps.330–40 m60 s

4x4 intervals

40 min
ExerciseSetsReps or timeIntensity
Warm-up–10 min60–70% HRmax
Work intervalUphill walk or run, bike, rower or ski machine.44 min85–95% HRmax
Active recoveryAfter intervals 1, 2 and 3.33 min60–70% HRmax
Cool-down–5 minEasy

Strength B

45–55 min
ExerciseSetsReps or timeRest
Trap bar deadlift35–82–3 min
Overhead press36–102–3 min
Lat pulldown or pull-up38–1290 s
Walking lunge210 per leg90 s
Plank330–45 s60 s

How to progress

  1. Weeks1–2FoundationTwo sets per strength exercise and three intervals instead of four. Learn the movements and the interval pace.
  2. Weeks3–5BuildFull sets and all four intervals. Add weight when you reach the top of each rep range.
  3. Weeks6–8PushLet the last two intervals reach 90–95%, and aim to beat your week 3 numbers on every lift.

Frequently asked questions

Can I combine strength training and cardio?

Yes. Combining them gives you strength and fitness at the same time. Keeping cardio sessions short and intense, like the 4x4, and separating them from leg-heavy strength days limits any interference.

Is this program good for fat loss?

It is a strong training base for fat loss: strength work protects your muscle, and the intervals and daily walking add to your energy burn. The fat loss itself comes from eating in a moderate calorie deficit.

Can I add a second 4x4 session?

Yes, once the program feels manageable. Add it on Saturday instead of the easy cardio, and keep at least one rest day between interval sessions.

Research behind this program

  1. Helgerud J et al. (2007). Aerobic high-intensity intervals improve VO2max more than moderate training. Medicine & Science in Sports & Exercise.
  2. Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine.
  3. Schoenfeld BJ, Ogborn D, Krieger JW (2016). Effects of resistance training frequency on measures of muscle hypertrophy. Sports Medicine.
  4. Kodama S et al. (2009). Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events in healthy men and women. JAMA.

Last updated September 21, 2026. This program is general information, not medical advice. Check with a doctor before starting if you have a health condition or have been inactive for a long time.

Calculators for this program

All calculators
Nutrition

Calorie Calculator

Calories to lose fat, maintain your weight or build muscle.

2,260kcal/day

Nutrition

Protein Calculator

Your daily protein range, per meal amounts and a sample day.

130–175g/day

Nutrition

TDEE Calculator

How many calories your body burns in a full day.

2,760kcal/day

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Norwegian 4x4 Interval Training Program

Four 4-minute intervals at 85–95% of your max heart rate, with 3 minutes of easy movement between. Developed by Norwegian researchers to raise fitness fast, in about 40 minutes.

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Four workouts a week, alternating upper and lower body. Each muscle is trained twice a week with enough volume to grow, and the plan builds to a peak before a deload.

Weeks
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Level
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