Welcome to Podrunner and a high intensity interval training mix called Tribal Tabata.

It's based on the Tabata training method that's proven to be one of the most effective calorie

burners ever devised. The idea is pretty simple. Pick an exercise and go full out for 20 seconds, then rest for 10 seconds.

Do that 8 times.

Do 4 8 round sets with a different exercise for each set

and you'll have finished one of the most efficient workouts there is.

You can do almost any exercise for each eight round set.

You can do eight rounds of jumping jacks, eight rounds of squats, eight of push-ups, and eight of mountain climbers.

You could just sprint and rest for the entire workout.

You could do weight training.

Tribal Tabata is built for you to do whatever exercises you want. It gives you a musical

framework to time your workout with cues telling you when to go full out and when to

rest and where you are in the workout. You'll have a one minute rest between sets

and a three minute cool down at the end.

A couple of tips.

Be sure you have a well-rounded routine

and that you really do go all out for the 20 second intervals.

This is a hard workout, so be sure you warm up and hydrate,

and remember that the pause button is there to help you too. For more information about Tabata,

suggested exercises for your workout and a chart showing the Tabata workout structure,

visit Podrunner.com slash Tabata, T-A-B-A-T-A.

I'm very happy to release this Tabata mix,

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