Welcome to Podrunner and the first in a five mixed series of high intensity interval

training mixes that I'm calling hit parade.

Hey everybody I'm Steve Boyette and coming up is a workout called sprintervals

that's deceptively simple for how effective it is.

Here's the plan. You're going to sprint full out for 30 seconds.

Then you're going to rest for four minutes. You'll do that five times and that's it.

You're done. Interval training has been proven to be one of the most effective and efficient

ways to burn calories and increase endurance.

Podrunner has a lot of interval mixes.

Just take a look at the mixed tempo and programs pages at podrunner.

But there's a lot of renewed interest in HII training for 2019 so I thought it would be good

to present a variety of new interval mixes for everything from absolute

beginners to competitive level athletes. I'll release a new hit parade mix every three

days for the next two weeks. A couple of notes about intervals.

Always stretch before and after your workout.

Always hydrate.

Hit pause if you need to, and definitely don't overdo it if you're new,

recovering from an injury injury or have a medical

condition. The Hit Parade series is also a good time to sign up for the

Podrunner newsletter because in addition to mixed links and playlists

subscribers will get printable outlines to customize

their workouts, links to articles and exercises for HII training, and more.

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