Biochemist reveals 40-minute workout for busy professionals that can turn back aging

As of 2024, 59.1% of Americans worked in an office. This data was expected to change in 2025, with about 22% of the people working from home. From office, remote or hybrid, people in professional work are engaged in a busy routine of fulfilling targets, attending meetings and juggling life in a way that leaves little to no time for exercise.

The added bonus of stress just worsens the situation with premature aging and health problems.While one might be thinking that the solution to this problem would be a big change that included a healthy diet and gym routines, a biochemist says it's just 40 minutes. Dr Rhonda Patrick, a biochemist and longevity expert, recently appeared on The Diary of a CEO podcast hosted by Steven Bartlett. In the episode, she introduced what she calls the "gold standard" exercise routine- the Norwegian 4x4 protocol.

With a commitment of just 40 minutes once or twice a week, this workout is believed to re-energise the heart's structure by up to two decades.

What is the 4x4 protocol?

The Norwegian 4x4 protocol was developed by researchers at the Norwegian University of Science and Technology (NTNU) and consists of four sets of four-minute high-intensity exercises followed by rest periods of three minutes.According to Patrick who is the founder of FoundMyFitness, a health platform, holds a Ph.D.

in Biomedical Science from the University of Tennessee and has contributed to journals like Nature Cell Biology and FASEB journal, these actionable health strategies maintain intensity and effectiveness. Including the warm-up and cool-down periods, the workout lasts from 30-40 minutes and can be done on a stationary bike, rowing machine, or assault bike, targeting 75-80% of the participant's maximum heart rate.

How effective is this workout?

As per a two-year study by Dr Benjamin Levine at UT Southwestern Medical Center which tracked 61 sedentary middle-aged adults, the method is highly effective. By including the Norwegian 4x4 protocol once a week, participants achieve an 18% increase in VO2 max- a measure of cardiovascular fitness and over 25% improvement in left ventricular compliance, effectively reversing age-related heart changes by about 20 years.“As we age, our hearts shrink and stiffen, leading to a higher risk of cardiovascular disease,” Dr. Patrick explained on the podcast. “After two years of structured exercise, including five to six hours per week, their hearts appeared 20 years younger.”

How to perform the 4x4 workout?

Patrick advises not jumping into the workout without preparation. 'You need to build it up gradually," she said. Beginners in particular should begin with short intervals or low intensity and gradually increase effort.A typical structure followed is:A warm-up to increase the heart rateFour minutes of hard exercise, enough to make it difficult to converseThree minutes of slow recoveryRepetition for four setsA cool-down to get back to a normal heart rateParticipants can make use of cycling, rowing, gym machines or anything that suits their workout while maintaining the intensity. According to the expert, the workout is ideal for people balancing work and family commitments. “It’s sustainable, efficient, and science-backed,” Patrick noted.