This HIIT workout consists of 5 minutes warm-up/cool-down and ten 60 seconds work intervals with 60 seconds of recovery in between, while moving on the Sperberhai Dyke and along the Morgenbrodstal Ditch in the Harz Mountain Range in germany. Use it on your treadmill, elliptical, stepper or even rowing machine for extra motivation.


The timing of this workout follows the scientific Little Protocol, testing the physical responses of type 2 diabetes patients to high intensity stimuli (Link to the study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334091/pdf/39.pdf). It shows that high-intensity interval training (HIIT) can promote improvements in glucose control and cardiovascular health in individuals with type 2 diabetes. And it highlights ways to safely implement this less traditional form of training.


A related meta-analysis of studies in participants with lifestyle-related metabolic diseases reported that the increase in cardiorespiratory fitness after HIIT is approximately double the increase compared to moderate-intensity continuous training( Link to the study: https://bjsm.bmj.com/content/bjsports/48/16/1227.full.pdf).


Chapters:

0:00 Intro
0:40 Five Minutes Warm-Up
5:56 First Interval
8:08 Interval 2/10
10:08 Interval 3/10
12:08 Interval 4/10
14:08 Interval 5/10
16:08 Interval 6/10
18:08 Interval 7/10
20:08 Interval 8/10
22:08 Interval 9/10
24:08 Final Interval
25:10 Five Minutes Cool Down



Some formal advice:
Make sure to prepare for the HIIT workout with a proper warmup.


The 60 seconds work intervals should be carried out at around 90% of VO2max, which corresponds to around 95% of the individual maximum heartrate.


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


Thanks for watching, and stay healthy!