Norwegian 4x4 HIIT Timer
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About this app
🔥 HIIT Timer for Fat Loss — Built to Start Where You Are
No gym. No experience. Just press play and follow the voice prompts.
Norwy guides beginners from their very first workout all the way to
the full 4×4 protocol — one of science's most effective cardio methods.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
HOW IT WORKS FOR YOU
Start with 30-second bursts. Yes, really. The app meets you where
you are and builds your cardiovascular fitness gradually:
• Week 1–2: Short, manageable intervals with built-in rest
• As you improve: Intervals get longer (1 min → 90s → 2min)
• When you're ready: The app adds more rounds until you hit
the full 4×4 protocol
Every workout shows an estimated calorie burn so you can see
your fat-burning progress over time.
No jumping ahead. No pushing too hard. The app Paces you to
your level, not someone else's Instagram workout.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
THE 4×4 PROTOCOL (YOUR END GOAL)
Once you've built up through the beginner progressions,
you'll be ready for the full Norwegian 4×4: 4 minutes at high
intensity, followed by 3-minute recovery, repeated 4 times.
Studies show this protocol can improve VO2 max by ~13% in
just 10 weeks. But you don't start there — you earn it.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
FEATURES
✓ Adaptive beginner progressions (30s intervals → full 4×4)
✓ Audio & visual cues so you never worry about looking at your
phone during a workout
✓ Approximate calorie burn display for every session
✓ Sport-agnostic: running, cycling, rowing, stair climbing, bodyweight
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PRICING — NO STRINGS ATTACHED
Free to download and try. Unlock everything forever with a
single purchase — no subscription, no recurring charges,
no "premium tier" that locks future features.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
FREQUENTLY ASKED QUESTIONS
Q: Do I need a smartwatch or heart rate monitor?
A: No. The app works perfectly on your phone alone, but
we plan to add support for Bluetooth heart rate straps
in a future update so you can track your exact intensity zones.
Q: Can I use this for other workouts?
A: Yes. The timer works for any activity: running, cycling,
rowing, or bodyweight circuits like burpees and mountain climbers.
Q: Is this app really free?
A: Yes, you can try it completely free. The one-time purchase
removes all limits and unlocks every workout bracket,
progress history, and advanced settings.
Q: How long until I see results?
A: The full 4×4 protocol is designed to be done 3 times per
week. Most beginners using the adaptive progressions report
feeling stronger and burning more calories within 2–4 weeks.
No gym. No experience. Just press play and follow the voice prompts.
Norwy guides beginners from their very first workout all the way to
the full 4×4 protocol — one of science's most effective cardio methods.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
HOW IT WORKS FOR YOU
Start with 30-second bursts. Yes, really. The app meets you where
you are and builds your cardiovascular fitness gradually:
• Week 1–2: Short, manageable intervals with built-in rest
• As you improve: Intervals get longer (1 min → 90s → 2min)
• When you're ready: The app adds more rounds until you hit
the full 4×4 protocol
Every workout shows an estimated calorie burn so you can see
your fat-burning progress over time.
No jumping ahead. No pushing too hard. The app Paces you to
your level, not someone else's Instagram workout.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
THE 4×4 PROTOCOL (YOUR END GOAL)
Once you've built up through the beginner progressions,
you'll be ready for the full Norwegian 4×4: 4 minutes at high
intensity, followed by 3-minute recovery, repeated 4 times.
Studies show this protocol can improve VO2 max by ~13% in
just 10 weeks. But you don't start there — you earn it.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
FEATURES
✓ Adaptive beginner progressions (30s intervals → full 4×4)
✓ Audio & visual cues so you never worry about looking at your
phone during a workout
✓ Approximate calorie burn display for every session
✓ Sport-agnostic: running, cycling, rowing, stair climbing, bodyweight
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PRICING — NO STRINGS ATTACHED
Free to download and try. Unlock everything forever with a
single purchase — no subscription, no recurring charges,
no "premium tier" that locks future features.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
FREQUENTLY ASKED QUESTIONS
Q: Do I need a smartwatch or heart rate monitor?
A: No. The app works perfectly on your phone alone, but
we plan to add support for Bluetooth heart rate straps
in a future update so you can track your exact intensity zones.
Q: Can I use this for other workouts?
A: Yes. The timer works for any activity: running, cycling,
rowing, or bodyweight circuits like burpees and mountain climbers.
Q: Is this app really free?
A: Yes, you can try it completely free. The one-time purchase
removes all limits and unlocks every workout bracket,
progress history, and advanced settings.
Q: How long until I see results?
A: The full 4×4 protocol is designed to be done 3 times per
week. Most beginners using the adaptive progressions report
feeling stronger and burning more calories within 2–4 weeks.
Updated on
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What’s new
🧭 New onboarding experience
📈 Automatic progression system with suggested workouts
🐛 Bug fixes on onboarding
📈 Automatic progression system with suggested workouts
🐛 Bug fixes on onboarding
Everyone
Learn moreApp support
About the developer
Giovanni De Francesco
posta.giovanni.defrancesco@gmail.com
Via Udine, 6
37135 Verona
Italy