This HIIT workout consists of 5 minutes warm-up/ 8 minutes cool-down and thirteen 30 seconds sprints with 60 seconds of recovery in between, while moving along the Schalke Ditch, near Festenburg in the Harz, in germany. Use it on your treadmill, elliptical, stepper or even rowing machine for extra motivation.

The timing of this workout follows the scientific Meyers Protocol, testing the physical responses of chronic heart failure patients to high intensity stimuli ( Link to the study: https://academic.oup.com/eurheartj/article-pdf/17/7/1040/1237149/17-7-1040.pdf ). It shows that the workout is effective while being very flexible with the high intensity phase lengths. Individually shortening the sprints at lower fitness levels doesn't reduce the viability of the workout, as long as the intensity is kept on appropriate levels.


Chapters:

0:00 Intro - Location Flyover
0:30 Five Minutes Warm-Up
5:43 First Interval
7:13 Interval 2/13
8:43 Interval 3/13
10:13 Interval 4/13
11:43 Interval 5/13
13:13 Interval 6/13
14:43 Interval 7/13
16:13 Interval 8/13
17:43 Interval 9/13
19:13 Interval 10/13
20:43 Interval 11/13
22:13 Interval 12/13
23:43 Final Interval
24:31 Eight Minutes Cool-Down


Some formal advice:

Training at higher intensities requires experience. Approach the intervals cautiously until you feel confident with the course of action.

Make sure to prepare for the HIIT workout with a proper warmup.

For high intensity interval training to be effective you have to achieve between 80% and 95% of your maximum heartrate during the sprints.

Don't slow down the speed of the treadmill while still actively sprinting. Use the treadmill handles to lift yourself from the conveyor-belt to stand safely on the non-moving parts before setting the speed to walking pace.


Thanks for watching, and stay healthy!