What’s the best way to actually do a HIIT workout? On a treadmill, on a stationary bike, on a cross trainer, with weights? How much is maximum effort? Should I just do a bit of sprinting on the intervals?

Pep Talk is a new segment on Get Fit Pod where Coach Jonathan open things up and talks to you one on one. Today’s Pep Talk is obviously about High Intensity Interval Training or HIIT. Lots of people have been writing in with the above questions and Coach Jonathan is answering them for you!

Feel free to write in and request a topic or give Jonathan feedback at jonathan@getfitpod.com.

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Get Fit Pod wants you to Experience the Incredible New You! This workout is aimed to please the area between your shoulders and your knees. Yo’ booty, baby! 30 minutes of a moderately paced walk that grows in speed and energy to get those calories burning and your spirit soaring.

Whether on the treadmill or outside in the fresh air this walking workout is for young and old. (As long as you can smile, you can do this workout.)

Booty-shaking music provided by David Lohstana, Ramon,  Dickey F, Beckbeat, Latasha Lee, The Wet Bandits, and Funkhameleon!

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Get Fit Pod #197 Go the Distance Smooth Pace Workout

This workout has got some smooth beats to keep you gliding along at a pace between 140-165 bpm to help you arrive at your personal best in smooth, slick confidence. Dedicate yourself to this one hour. If you need to take it down to a jog or walk then do so. But dedicate yourself to this hour of working on you. Your time. You Going the Distance and Experiencing the Incredible New You.

With music by His Boy Elroy, George Ellinas, Ramon, Alex, The Kyoto Connection, TopNotch, Kinack, The Night, Max Chaplin, and Foong you are going to fly through this hour of smooth endurance in no time!

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Get Fit Pod #196 High Intensity Interval Training Pyramid Workout

First off – HAPPY NEW YEAR!!! I hope you rung in 2012 with a bang! There is nothing like celebrating any occasion together with friends and family. Here’s wishing you a very healthy and happy 2012 from all of us here at Get Fit Pod!

New Year = New You! Get Fit Pod wants you to Experience the Incredible New You. This HIIT workout gets you going up the interval pyramid then down it again. (By the end of this 25 minute workout your sweat should be sweating.)

Here’s the breakdown:

1 min recovery pace (60-70% max. effort)

:30 seconds interval (90% or more of max. effort)

1 min recovery

:40 second interval

1 min recovery

:50 second interval

1 min recovery

:60 second interval

1 min recovery

:70 second interval

1 min recovery

:60 second interval

1 min recovery

:50 second interval

1 min recovery

:40 second interval

1 min recovery

:30 second interval

1 min recovery

COOL DOWN (then go out and buy yourself a new pair of skinny jeans!)

With music by Alas Media, Exohedron and DJ Mad Back Beat you’ll be sweating those pounds off in no time!

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Davey Wavey is huge in the online fitness world! Not only can you find him on www.daveywaveyfitness.com or buy his 4 killer workouts, but you can follow him on YouTube for a good laugh and his take on life.

I had the pleasure of interviewing one of my heroes and am super-psyched to share our fun chat on fitness, nutrition and life in general with you. There’s no better way to round up 2011 and start off 2012 on the right foot with this 15 minute interview.

Happy New Year!

With love and light from Get Fit Pod!

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Get Fit Pod #194 Walk It Off – Electric Boogaloo

This power walking workout gets you burning those holiday calories to get you batta bing, batta bim, slim and trim!

With some special small sprints and deep lunges thrown in to this  30 minute mini-party-cation you’ll want to change your middle name to “Electric Boogaloo”!

This walking workout’s soundtrack is supplied by the brilliant musicians Room 19, Alas Music Project, and Ross Jackson! Click these links to support their great work!

HAPPY HOLIDAYS!!!

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This long distance workout speed warps you past the craziness of Christmas and the stress of the shopping frenzy and taps you into a great pace and leaves all your troubles flailing in the dust trail behind you. Whether you are training for a 5k, a 10K, a half- or full marathon, or just want to get your body moving this Get Fit Pod +193 Go the Distance – In the Zone workout will leave you replenished to take on whatever comes your way!

Music by Duke, Cat Complex, Shellax, SLVR, Huddie, Paul Cary, Peter Kappus and mixed together by our resident DJ Mad Back Beat you’ll be sweating in the zone in no time!

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This High Intensity Interval Training Workout combats the overeating that plagues us this Holiday Season. GFP #192 Speedy Delicious is the magic serum to speedily burn off those extra pounds to make you feel and look delicious!

The Breakdown:
2 minutes of 60-70% maximum effort (pace)
1 minute of 90% maximum effort (interval)
2 minutes pace
1:30 minutes interval
2 minutes pace
1 minute interval
2 minutes pace
1:30 minutes interval
2 minutes pace
1:30 minutes interval

With music by The Wet Bandits, Funkhamelion, Mad Edwards, Looppark, Calypso, DJ Vivisoft, Free Footage and mixed by our resident DJ Mad Back Beat there is no escaping the kick ass beats to blast you past the speed of sound!

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Just looking at these before and after pictures gave me a kick in the butt to hit the gym! Bodybuilder and blogger Jeff Burkowitz is a true fitness inspiration!

Download this podcast interview here or on iTunes to get the full scoop on how Jeff went from zero to hero in one year. If he can do it, so can you!

And don’t forget to sign up for the Get Fit Pod newsletter to get your free gift! Just visit www.GetFitPod.com and click the bright pink button!

Meet us back here every Monday to download the newest Get Fit Pod podcast!

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This walking workout is tons of fun! Whether walking alone or in a group, Get Fit Pod #190 Walk It Off Workout gets you up and out of the house for a 30 minute brisk walk. With it being the week of Thanksgiving in the US this podcast is all about being thankful.

Many thanks to our super-fun soundtrack of new artists: Kendra Springer, Lohstana David, La Galponera Soul, David & Devine, Free Footage, Makato Okuda, and S-and-Y.

And tons of thanks to you for tuning it!

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The perfect workout to stretch every single muscle in your body. This flow yoga workout goes hand in hand with last week’s workout Get Fit Pod #188 HIIT Extreme Workout.

So watch the video below to see Coach Jonathan demonstrate these easy yoga moves, then press play on this podcast to enjoy the benefits!

And don’t forget to sign up for the Get Fit Pod weekly newsletter to get your free gift! Just go to www.GetFitPod.com and click on the bright pink button.

Music: “Mind Grind” by Flandy, “Water Remix” by Ghost, and ” Seeing Things Anew” by Christoph Sisk.

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You want it? You got it!
The most extreme High Intensity Interval Training (HIIT) from Get Fit Pod ever!

Each set bludgeons you with a 3 minute 60-70% max effort pace and a killer 1 minute 30 second interval of 90% max effort.
Repeat that 5 times.

GFP’s  Resident DJ Mad Back Beat mixes his own tunes along with TBA, Alex Eleftherios, Giovanni Prior, Westar Music and Mud Sweat & Tears to create this exciting electro soundtrack.

If you aren’t drenched in sweat after this workout, you better turn up the volume and do it again. This workout is extreme!

Play at your own risk

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Let’s meet Alex from the Q&A segment on Tuesdays & Thursdays Ask Alex!
Alex Hipwell is our GFP personal trainer here to answer any questions you have on getting and staying fit!
Enjoy this interview as a video on YouTube or as an mp3 on iTunes. The choice is yours.

Feel free to leave a comment and tell us what you think!

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Take a moment to sit in a comfortable position, let go of any stresses or concerns that are troubling you, and quiet your mind for a few minutes.

By gazing inwards you tap into a powerful source that can serve you in many ways – for example finding your focus on a strenuous workout, staying calm in a stressful business meeting, or even keeping cool when you are on a hot date!

Enjoy this workout for the brain as you dive deeper into this fun meditation! Namaste.

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We at GFP have put in the hours, worked up a sweat, and crossed the finish line to bring you the new and improved website www.GetFitPod.com!

Podcasts, Blogs, even a Newsletter where you get a present just for subscribing…all for FREE!

Have a look around and tell us what you think!

-The Get Fit Pod team

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Get Fit Pod #185 Go the Distance Workout - Coach Jonathan

Get Fit Pod #185 Go the Distance Workout is here to motivate you and your stamina! For one hour Coach Jonathan is with you all the way inspiring you with famous fitness quotes to take you to the next level in your fitness regime.

GFP Rule Numero Uno: It doesn’t matter if you are running or walking, biking or hiking, doing cartwheels down the street or fan kicks in your living room – Get Fit Pod is here to motivate you to get and stay fit…for the whole hour!

With a culmination of beats ranging from rock to rap, French jazz to house, DJ Mad Back Beat lays down a killer soundtrack that solidifies your stamina to Go the Distance.

Enjoy the journey!

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Get Fit Pod #

Richard “Rare Breed” Hale is a Mixed Martial Arts Champ with 17 wins, 4 losses, and 1 draw. He totally rocks the ring with his amazing record and is also a really great guy who just loves staying fit!

So we at Get Fit Pod felt it would be a major treat to share his thoughts on getting fit and on his upcoming fight on October 22^nd. His dedication and respect for what he does is truly inspiring. (I still can’t believe after a whole day of cardio, weights, and fight training he finishes the day off with Cross Fit!)

Follow his blog at rarebreedtraining.blogspot.com and if you are in the Yuma, AZ area get a ring-side view of his upcoming fight on October 22^nd. The whole Get Fit Pod Team will be cheering for you Richard!

Meet us back here every Monday to download the newest Get Fit Pod podcast!

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This speedy 24 minute High Intensity Interval Training workout gets you sweating and grooving to some funky beats by DJ MadBackBeat! Coach Jonathan doesn’t like to waste time so this workout is perfect for those on a tight schedule.

5 rounds of 2:1 (2 minutes of 60-70% max. effort : 1 minute of 80-90% max. effort) blasts you through the roof and gets those calories burning.

So enjoy Get Fit Pod #183 Quick & Dirty HIIT Workout (and don’t forget to play your air guitar on those interval peaks!)

The relaunch of GetFitPod.com will be coming soon! So watch out for some great stuff coming your way from the GFP Team!

Meet us back here every Monday to download the newest Get Fit Pod podcast!

For more fitness, health and nutrition tips, stories and fabulousness, join Get Fit Pod on Twitter and Facebook.

Get Fit pod #182 Walk it Off Workout.

This lovely walking workout gets you out of the house and into the fresh air. Walking has so many positive effects on your body and your mood – the sunshine giving you a bit of vitamin D, clearing your mind, and even getting a more positive perspective on life.

With feel-good music by Kendra Springer, Lohstana David, Wisdom of Panda, Westar Music, The Dada Weatherman, Free Footage and Orphan Songs this podcast puts a spring in your step and upgrades your day from blah to WOW!

Don’t forget to click-a-LIKE on Facebook and follow us on Twitter. And come the beginning of October the new Get Fit Pod website is getting a facelift! So keep your eyes peeled and your running shoes ready, we are going to take over the fitness world, one Get Fit Pod podcast at a time!

This 35 minute Get Fit Pod workout gets you ready, gets you set, and makes you explode right out of your skin and into a newer, fitter you! Getting you ready with a warm up, then getting you set with a 10 minute 60-70% max. effort, you EXPLODE for 1 minute giving everything you got! And then you start it all over again! This is a HIIT work out that you don’t want to miss.

We also have some big news: Get Fit Pod is now on Facebook and Twitter! So CLICK-A-LIKE on Get Fit Pod on Facebook and FOLLOW Get Fit Pod  on Twitter for an all access pass to getting and staying fit!

Get Fit Pod #180 Go The Distance Workout

GetFitPod #180 is perfect if you’re training for an endurance run or even if you just want to test your boundaries. Whether running, walking, biking, hiking, rowing, or snow-blowing… whatever your exercise of choice, this workout is going to set your metabolism into overdrive with featured artists Mattias Edwards, Yasuhiro Nakashima, MAF, Mud, Sweat & Ears, Westar Music, LO DEV ALM, Candle Nine, Electro Dischanrge, Aleksy Chistlin, and Orthodoxy Moron.

Get Fit Pod #178 HIIT Treadmill Workout -Dog Days Edition 

If you are not familiar with heart rate training and/or high intensity interval training be sure to check out this information in our fitness library;  Heart Rate Training ,  High Intensity Interval Training.

The workout playlist features an awesome sound track to keep you motivated and entertain you as you do the workout.  Music is provided by; The Fire Apes, Beau Hall, George Wood, Fall Out Boy, Ramin Streets, Flying Machine, The Redline, Plain White Ts, Brothers in Stereo, JJ Appleton, Ryan Shupe, and The Brew

Skip’s post about his retirement from the Get Fit Pod

Get Fit Pod #176 The Airplane Seat Workout.

Written Exercise Instructions

Get Fit Pod #174 Maximum Efficiency 30 Minute  Running Workout

Maximum workout efficiency for minimum time investment is the strategy for this running interval training workout from Get Fit Pod.  Skip Orem will coach you through a series of short-intense intervals, designed to burn fat and calories.  This is an ideal “go-to” workout for those days when you have a tight schedule and limited time to workout.  This 30 minute workout will build your endurance and strength.  In addition to burning fat and calories during the workout, your body will continue to burn fat and calories throughout the day as it recovers from this intense workout.

This workout features a brand new system of intervals never before used on any Get Fit Pod Workout.

Music for the workout provided by Ashley Rose, The Brew, Verona Red, Busterman, Amy Can Fly, Sunfall Festival, Maria Danes, Brothers in Stereo, George Wood,  Derek James, The Fire Apes, and a special “ After The Close”  song from Blake Morgan

This workout is for runners.  Next month’s workout (July 31^st) will be for walkers-Episode 175, The Summer Walking Workout.  Episode 175 is an important milestone for the Get Fit Pod as we celebrate our 175^th episode.  It’ll be recorded in Las Vegas.

Get Fit Pod #172 On The Track Workout 2.0

Skip has selected some special music, which will keep you motivated and going hard.  The music features songs from Busterman, Mayday Parade, Gerry Wall, Moving Castles, Beatrice Ericcson, The Birdhinumnums, Poptart Monkeys, Black Lab, Candy Butchers, and Ella Rouge.

During the workout you will go hard in your Aerobic Heart Rate Zone and Recover in your Moderate Heart Rate Zone.  Musical artists featured on this workout include; Aaron, The Fire Apes, 42 Shades of Gray, Verona Red, Joe Colledge, Ryan Shupe, Steve Paroe, David Hein, Fall Out Boy, The Brew, and JJ Appelton.