Popular actress Jessica Biel is back in the spotlight, this time, though, for her workout routine.
Prizing the Norwegian 4×4 interval training method, her workout routine has gained traction after Science Alert published research that proves the positive impact of the routine. This type of interval training is perfect for those who don’t have a lot of free time during the day.
Learn more about Jessica Biel’s workout below:
The Norwegian 4×4 Method
The Norwegian 4×4 method is a workout often used by athletes to increase their performance. It’s a type of high-intensity interval training (HIIT) that consists of 4-minute sets of intense cardio exercise, interspersed by three minutes of very light exercise.
A typical session will also include a five-minute warm-up period and a five-minute cooldown after each interval. Since the interval lasts four minutes, it stands apart from other HIIT routines, which often have shorter work periods.
Impact of the 4×4 Method
There are plenty of positive impacts of the 4×4 method, not just for your muscle strength.
Studies have found the 4×4 method results in better aerobic fitness gains than sprint interval training or steady-state cardio. Plus, if you want to shorten the workout while still getting similar gains, changing the 4×4 into a 10×1 (ten one-minute intervals with recovery), you can get a comprehensive workout in, in just 30 minutes.
The 4×4 method improves cardiovascular fitness the most. This is because the intervals challenge your heart and lungs at a maximum rate while minimizing muscle fatigue.
Paired with a mindful diet and other workouts, it can be a cornerstone in the journey to better health.
It is important to note that while the Norwegian 4×4 method works for some, it may not suit your needs or abilities, so be mindful when trying out something new.
Jessica Biel’s Workout Routine
Jessica Biel’s workout routine isn’t just the Norwegian 4×4 method. She works with a personal trainer, creating a personalized regimen that includes circuit training, yoga, and compound exercises.
Below are some of the exercises Biel completes in her weekly workouts.
Mondays and Fridays
The beginning and the end of the week for Jessica Biel include a range of exercises, often completed in three sets of 11 exercises. These exercises are a cardio warm-up, walking lunges, jump squats, pushups, side planks, squat to press, pullups or lateral pull-downs, bent-over rows, lateral lunges, step-ups into the bench, and straight leg sit-ups.
Tuesdays
Tuesdays are a little more intensive for Biel, with walking lunges, a half-mile jog, sprints, and stair jumps in her docket. However, to recover from the action, she completes some yoga exercises. These include sun salutes, reverse warrior, chair pose, low-boat pose, one-arm side plank, forearm plank leg lift, temple pose, and tree pose.
Wednesdays
On Wednesdays, we work out. Or, in this case, Biel turns her workout routine down a notch. Her exercises for the middle of the week include a cardio warm-up, walking lunges, jump squats, twisting dumbbell press, seated Russian twists, pushups with burpees, medicine ball lunge with a twist, planks, dumbbell squats, dumbbell rows, and hanging leg raises.
Thursdays
Biel continues her winding down in exercise intensity on Thursdays, including several yoga poses. These include sun salutes, reverse warrior, chair pose, low-boat pose, one-arm side plank, forearm plank and leg lift, temple pose, and tree pose.
Saturdays and Sundays
Saturdays and Sundays give Jessica Biel time to rest and recuperate for another week of workouts.
Biel’s Priorities While Working Out
Jessica Biel works with her trainer, Jason Walsh, who is known for working with several prominent figures. During her workouts, there are a couple of things Biel likes to keep in mind while working out.
She tries to go all-in for every workout, she appreciates balance between health and indulgence, dedicates a lot of her time to yoga, pulls in a friend for a joint workout, and challenges her body to be the best it can be.
So, if you want to follow in Jessica Biel’s footsteps, try out the Norwegian 4×4 workout today.