Get Fit for Summer with Norwegian 4x4

Articles · Norwegian 4x4 Guide

Summer is just around the corner, and there’s no better time to get in shape. This article presents the top 10 HIIT workouts that are perfect for getting fit fast. These workouts, ranging from full-body routines to targeted exercises, will help you look and feel your best in no time.

Top 10 HIIT Workouts

1. Full-Body HIIT Circuit: Combine burpees, mountain climbers, jump squats, and push-ups. Perform each for 1 minute with 15 seconds rest.
2. Sprint Intervals: Alternate between 1 minute of sprinting and 1 minute of walking for 20 minutes.
3. Tabata Training: 20 seconds of intense effort, 10 seconds of rest, repeated for 8 cycles. Exercises can include high knees and jump rope.
4. Kettlebell HIIT: Perform kettlebell swings, goblet squats, and kettlebell clean and press for 45 seconds each, with 15 seconds rest.
5. Plyometric HIIT: Use explosive movements like box jumps, jump lunges, and tuck jumps. Perform each for 30 seconds with 30 seconds rest.
6. Bodyweight HIIT: Include push-ups, planks, squats, and lunges. Perform each for 1 minute with 15 seconds rest.
7. Resistance Band HIIT: Use resistance bands for exercises like banded squats, banded push-ups, and banded rows. Perform each for 45 seconds with 15 seconds rest.
8. Bike Sprints: Alternate between 30 seconds of fast pedaling and 1 minute of slow pedaling for 20 minutes.
9. Battle Rope HIIT: Perform exercises like rope slams, alternating waves, and rope whips for 30 seconds each, with 30 seconds rest.
10. Swimming Intervals: Alternate between 1 minute of fast swimming and 1 minute of easy swimming for 20 minutes.

Benefits of HIIT for Summer Fitness

• Time Efficiency: Quick workouts that fit into any schedule.
• Increased Fat Burning: Maximizes calorie burn in a short period.
• Improved Muscle Tone: Builds lean muscle mass while burning fat.
• Versatility: Can be done anywhere with minimal equipment.

But don’t forget to stay hydrated, ok? Read the tips for vacation, sport, and outdoor activities from our friends at TakeSip (the hydration companion).

Conclusion

These HIIT workouts are designed to get you fit fast and ready for summer. Start your fitness journey with the Norwegian 4×4 Protocol app. Download now and explore related articles like “Building Muscle with Interval Training” to complement your summer fitness plan.

Starting late in the season

Even a 6-week block before summer improves how clothes fit and how heat feels during activity—not because HIIT spot-reduces fat, but because higher fitness raises daily energy expenditure and training consistency. Begin with beginner pacing, add protein, and avoid crash dieting that collapses interval quality. Visible change follows adherence more than perfection.

Ready to train smarter? Download the Norwegian 4x4 Protocol App for guided 4-minute intervals, heart-rate zones, and progress tracking. Get the app, see how it works, or start with our beginner's guide.

Last Updated: October 2, 2026