Welcome to Podrunner. I'm Steve Boyette and coming up is one of Podrunner's hit parade mixes of high intensity interval training workouts.

This one's called hit and run, and it's an interval workout specially designed to help runners train.

HIIT is one of the most efficient ways to burn calories and build endurance.

The idea is to do full-on exercises followed by a short rest.

Hit and run consists of three one minute exercises in a row followed by a one minute rest.

Do the first set twice, then do the next two sets three times.

Chimes and vocal instructions will let you know when to switch

to a new exercise and what round and set number you're on. The exercises can be almost anything.

Search H IIT exercises for suggestions.

Or go to the hit and run entry on the varied tempo page

at podrunner.com for a link to the program for this workout and for a printable outline that lets

you customize your training with your chosen exercises. Usually I ask for

donations to help keep Podrunner going.

For this H IIT series, I'm asking for your support in a different way.

I've done Podrunner for nearly 13 years now,

but most of my life I've made a living writing novels.

And one way that you can help keep me making more workout mixes, and yes more novels,

is to buy one of my books from Amazon or Audible.

If they're not your cup of tea, get one for a friend.

You're still supporting the cause.

It's like a donation, but you get a book for it.

Search Stephen with a V Boyette, B-O-Y-E-T-T. You can find out more about my work at Steve Boy-D-C-C-C-C-O-O-O-O-E-T-C-C-O-C-O-O-O-O-O-O-O-O-O-O-O-O-O-O-O-O-O-O-O-O-O-O-O-O-O-O- Thank you for your support. Now here comes a fiendishly effective interval mix for about half an hour.

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