Sink or Sprint

SHALLOW WATER HIIT WORKOUT. This 20-minute water exercise video features the Norwegian 4x4 high intensity interval training (HIIT) protocol. The goal is to exercise at near maximum intensity for 4 minutes. This shorter video serves as a demo of this protocol, with four high intensity exercises performed for 1 minute each, followed by three minutes of active recovery, and then another 4 minutes of high intensity. There is no equipment required for this pool HIIT workout. NOTE:  This video is labeled “advanced,” but the exercises can be performed with less intensity and impact.