Welcome to Podrunner. I'm Steve Boyette and this week you've got a high intensity interval

workout that goes one step further than the traditional Tabata

workout. It's called Tabata Plus and here's how it works. Traditional Tabata

training calls for 20 seconds of full-on exercise followed by a 10 second rest repeated 8 times.

With Tabata Plus you'll do 4 different 20 second exercise intervals in a row and then take a 30 second rest. That sequence repeats four times

for one of the most effective conditioning workouts ever. The exercises can be

almost anything. You can find suggestions for your routine and a

printable PDF to help you plan your workout on the Tabata page at podrunner.

com slash programs dot HTML.

There's a three minute warm up and a three minute cool down. A triple tone

lets you know to change to a new exercise and I'll let you know which set number you're on and when you're about to take a break.

You don't have to keep time with the music. It's just a framework to organize the workout that you want to have.

And take additional breaks if you need to.

Workouts like this are possible entirely because of listeners who've given back to Podrunner for the value that

it's brought to their training. Their contributions keep the music going and

keep the mixes commercial free. You can help keep the world running too by visiting the donate page at podrunner.com.

And now here comes one of the most efficient workouts ever invented

with Tabata Plus on Podrunner.

Have a great workout, have fun, and keep going.

Three minute warm up. Oh, Oh, Oh, Oh, Oh, oh, oh, oh, oh, oh, oh, oh,

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and that the that the that the that the that the that that that that that that that that that that Oh, Oh, Oh, So, Begin set one.

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