A Breakdown of the Protocols in HiiT 16

Pure Energy Go HiiT 16 intervals music box mock up dark blue with hot pink detail

A Breakdown of the Protocols in HiiT 16

In this blog post we give you a complete breakdown of each protocol featured on the interval training music download HiiT 16.

This includes the BPMs, running times, number of exercises and rounds and the work/rest times for each exercise in each round.

HiiT 16 contains licence free music for HiiT taken from the Pure Energy GO catalogue, so you can use it for online content without the risk of being muted or taken down. For more information about that, click here.

If you have any further questions about the content of HiiT 16, visit our Facebook Group where nearly 3000 instructors are onhand to share their knowledge and tips!

HiiT 16 Workout 1 – 30:10

BPM: 145 beats per minute
Running Time: 33:39

This intervals workout consists of 8 exercises each with 30 seconds work and 10 seconds rest. The round ends with 30 seconds rest and it is repeated 6 times.

Tracks in this workout are taken from Club Euphoria & Cardio Trance

HiiT 16 Workout 2 – Fitness Blast

BPM: 170 beats per minute
Running Time: 19:27

This protocol calls for 8 exercises, each with 15 seconds work and 5 seconds rest. The round ends with 30 seconds rest and it is repeated 6 times.

Tracks in this workout are taken from Liquid Drum & Bass

HiiT 16 Workout 3 – Resist Cardio Workout 1

BPM: 128/175 beats per minute
Running Time: 14:54

This workout consists of 6 x 2 minute rounds, each split into 4 x 30 second exercises. Each 2 minute round is followed by a 30 seconds rest.

For example, choose 2 x Resistance (128 BPM) and 2 x Cardio (175 BPM) exercises. Perform 30 seconds each of Resistance/Cardio/Resistance/Cardio before taking a 30 second rest. Repeat this 6 times.

Tracks in this workout are taken Electro House Party and Liquid Drum & Bass 2

HiiT 16 Workout 4 – Accelerated 30:60:90

BPM: 130/140/150 beats per minute
Running Time: 13:56

Choose 3 exercises. Perform exercise 1 for 30 seconds at 130 BPM, exercise 2 for 60 seconds at 140 BPM and exercise 3 for 90 seconds at 150 BPM. Take a 30 second rest to end the round, then repeat 4 times.

Tracks in this workout are taken from Electro House Party, Rave Generation and Cardio Energy 8

HiiT 16 Workout 5 – 50:10×15

BPM: 144 beats per minute
Running Time: 15:12

This protocol is made up of 50 seconds work and 10 seconds rest repeated 15 times.

Tracks in this workout are taken from Cardio Energy 1, Cardio Energy 2 and Cardio Energy 4

HiiT 16 Workout 6 – Resist Cardio Workout 2

BPM: 128/144 beats per minute
Running Time: 14:53

This protocol follows the same format as Workout 3, with a lower tempo for the Cardio exercises.

This workout consists of 6 x 2 minute rounds, each split into 4 x 30 second exercises. Each 2 minute round is followed by a 30 seconds rest.

For example, choose 2 x Resistance (128 BPM) and 2 x Cardio (144 BPM) exercises. Perform 30 seconds each of Resistance/Cardio/Resistance/Cardio before taking a 30 second rest. Repeat this 6 times.

Tracks in this workout are taken Electro House Party and EDM Cardio Workout

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