This is an effective and good workout that does not take long to perform, but still with good effect. 4x4 is an interval for those who want to get in a better shape, but also for those who want to get a better endurance effect of the workout. It is also possible to add the number of moves, for example 5x4min or 6x4 min.
How to do the workout:
Warm up (Progressively, you should breathe a little at the end of the warm up)
4 sprints of 4 minutter
2 min pause (in the pauses you should keep moving)
You should keep the same speed on all 4 sprints, so it is important that you open accordingly