Welcome to Podrunner. I'm Steve Boyette and in a couple of minutes you'll be starting a high intensity interval workout

designed for maximum calorie burn and

endurance building. It's called Super Tabata and it's gonna kick your butt.

Traditional Tabata has you do eight sets consisting of 20 seconds of full-on exercise

followed by a 10-second rest. In Super Tabatah you'll do four full-on 30-second exercises in a row, followed by a 30-second rest.

And you'll do that pattern four times.

So after a three-minute warm-up, the pattern goes 30, 30, 30, 30, 30, 30, break for 30, and then do it again three more times.

The exercises can be anything, pushups, sit-ups, squats, power jumps.

You'll find links to workout suggestions

and a printable workout guide for Super Tabata

at podrunner.com slash Tabata.

HTML. I'll tell you which set number you're about to start and when to rest,

and a triple tone.

We'll tell you when to change to a new exercise.

Feel free to take breaks and don't feel like you have to finish.

You don't have to move in time with the beat either.

This is your workout. The music's just there to give you structure and to make it more fun.

And if this workout has value to you, visit podrunner.com and make a donation or purchase.

Your contribution keeps these mixes available and commercial free.

You're also the best advertising that Podrunner could ever have,

so please let your friends know why you're enjoying your workouts more.

Speaking of which, here comes 16 minutes of Super Tabata on Podrunner.

...