This is not bootcamp.
It’s not about punishment, perfection, or pushing through.
Quantum Flow 4x4 is a revolutionary take on high-intensity interval training (HIIT), rooted in the Norwegian 4x4 method — but redesigned to work with your nervous system, cycle, and emotional load.
Each session builds resilience, strength, and energy in just 30 minutes — with structure, breath, and space to feel safe in your body.
What is the 4x4 HIIT Method?
The Norwegian 4x4 protocol is a clinically studied training method shown to:
∙Improve aerobic fitness (VO₂ max) by 10–13%
∙Enhance cardiovascular function and endurance
∙Provide more efficient results than moderate continuous training
*Research reference
Your 30-Minute Session Includes:
✓ 4 Rounds of High-Intensity Work
Performed at 85–95% of your max heart rate — using bodyweight-based strength, power, and cardio moves.
✓ 4 Minutes of Active Recovery Between Rounds
Think: walking, rocking, light mobility, or nervous-system resets — not collapse.
✓ Breath-Led Cooldown & Grounding Work
To leave you clear, strong, and regulated — not burnt out.
Why It Works (Especially for Women)
✔ Short & potent — only 3x a week needed for serious results
✔ Hormone-supportive — adapts to your cycle or perimenopausal energy shifts
✔ Trauma-informed — you're invited, never pushed
✔ Neurodivergent-friendly — clear structure, pacing, and built-in regulation
✔ No equipment needed — do it from home with just your body and your mat
Results You Can Expect
- Increased energy, cardiovascular endurance, and functional strength
- Fat loss support without overtraining
- Mental clarity and improved stress resilience
- Emotional regulation and nervous system trust
- Consistent results — without the crash
Built for:
∙ Mums with limited time
∙ Neurospicy women who want intensity with regulation
∙ Peri- and postmenopausal women seeking metabolic strength
∙Anyone ready to feel clear, powerful, and strong again
Ready to Shred the Right Way?
No yelling. No cortisol overload. No toxic fitness culture.
Just breath, power, rhythm, and results.
Live online | 30 minutes | 1-2 x per week = life-changing
