FITNESS 

Workout Protocols 

CARDIO EXERCISE

Norwegian 4 x 4 Interval Training
1) 5-minute warm-up
2) 4-minute sprint to maintain HR at 85-95% of max HR (zone 4-5)
3) 3-minute walk to maintain HR at 60-70% of max HR (zone 2)
4) Repeat sprinting 3 more times, separated by walking

RESISTANCE TRAINING

4-Day Split Workout (more effective)
3-Day Compound Workout (time-efficient program)

STRETCHING

Basic stretching