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 3-1, and it's an interval workout

especially designed to help those who are new

to this type of interval training. HIIT is one of the most efficient ways to burn calories and build endurance.

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

3-1 consists of five full-out 45-second exercises,

each followed by a 15-second rest,

a 3-1 ratio of workout to rest.

Repeat this pattern five 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.I.I.T exercises for suggestions

or go to the 3-1 entry on the varied tempo page at podrunner.com and you'll find links to a program

for this workout and a printable outline that you can customize with your chosen exercises.

Almost from the beginning, Podrunner has been supported by listener donations.

For this Hit Parade series, I'm asking for a different kind of support.

If you're planning to contribute to Podrunner, consider

buying one of my novels instead. I've been a professionally publishing fiction

writer for many years and buying one of my print, e-book or audiobook novels is a great way to show your support

...