Hey everybody I'm I'm Steve Boyette and you're listening to Podrunner.

Coming up is a great intermediate level mix for high intensity interval training.

This one's called 1 to 1 30.

And the title pretty much describes the entire workout because these are 1 toone intervals where the exercise and the rest are the same length.

In this workout you'll go full out for 30 seconds and then rest for 30 seconds.

You'll do that 10 times. Your exercises can be almost anything, jumping

jacks, burpees, push-ups, weight training. Because you have 10 different segments,

it's a good idea to pick exercises that will end up working your whole body.

The entry for this mix on the mixed tempo page at podrunner.com has links to recommended exercises and also a printable outline that you can customize with your own exercises to plan your workout.

H IIT training has been proven to be one of the most efficient ways to burn calories and

build stamina. The idea is to go as hard as you can on every exercise. If you're new to

this type of training, have a medical condition, or you're recovering from an injury,

definitely back off a bit.

Stretch before and after, hydrate, and remember that the pause button can be your best friend.

Subscribers to my podrunner newsletter get links to exercises and

workout charts emailed to them, along with mixed links, playlists with

free music, merch discounts, and more. Save some work for your workout and

subscribe at podrunner.com. If you're a regular listener you know that I usually

ask for donations to help keep Podrunner going.

For this Five Mix interval series, I'm letting you know about another way that you can help out.

For most of my life, I've been a fiction writer for for a living and one way you can put a value on

podrunner as a workout tool is to buy one of my books from Amazon or Audible.

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