30 Minutes Scenic HIIT - For Treadmill, Elliptical etc. - Kleinwalsertal - Workout at Home in Nature

This HIIT Workout consists of 5 Minutes Warm-Up / 5 Minutes Cool-Down and
10 x 60 Seconds Work Intervals with 60 Seconds of Recovery in between. Enjoy the virtual scenery on your treadmill, elliptical, stepper or even rowing machine for extra motivation. Location of the video is the Kleinwalsertal, along the river Breitach near the mountain town Riezlern. In the latter half the route branches off along the river Schwarzwasser and ends heading towards the Mahdtal, next to the Mahdtalhaus.

The Work! intervals should be carried out between 90% and 95% of the individual maximum heart rate. Aim for 55% to 70% max. heart rate during Recovery. It is normal and intentional to stay above that threshold during most of the recovery, as it takes time to reduce the built-up excess post-exercise oxygen consumption.

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

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/arti.... 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....

Chapters:
0:00 Area Introduction Flyover
0:21 5 Minutes Warm-Up
5:22 60 Seconds Work! - Interval 1/10 + Countdown
6:33 60 Seconds Recovery
7:33 60 Seconds Work! - Interval 2/10
8:33 60 Seconds Recovery
9:33 60 Seconds Work! - Interval 3/10
10:33 60 Seconds Recovery
11:33 60 Seconds Work! - Interval 4/10
12:33 60 Seconds Recovery
13:33 60 Seconds Work! - Interval 5/10
14:33 60 Seconds Recovery
15:33 60 Seconds Work! - Interval 6/10
16:33 60 Seconds Recovery
17:33 60 Seconds Work! - Interval 7/10
18:33 60 Seconds Recovery
19:33 60 Seconds Work! - Interval 8/10
20:33 60 Seconds Recovery
21:33 60 Seconds Work! - Interval 9/10
22:33 60 Seconds Recovery
23:33 60 Seconds Work! - Interval 10/10
24:34 5 Minutes Cool-Down


Thanks for watching, and stay healthy!