A Breakdown of the Protocols in HiiT 18

A Breakdown of the Protocols in HiiT 18

With a video guide from Fitness Expert Kelly Reed!

Kelly Reed breaks down the protocols she’s chosen for HiiT 18, with ideas and advice for how to present an intervals class with this licence free release!

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

HiiT 18 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.

HiiT 18 Workout 1 – Met Con (Metabolic Conditioning)

BPM: 148/142/134 beats per minute
Running Time: 15:22

6 x 40 seconds Cardio @ 148 BPM
6 x 40 seconds Resistance @ 142 BPM
6 x 40 seconds Strength @ 134 BPM
End with 3 minute Finisher – 60 seconds Cardio / 60 seconds Resistance / 60 seconds Strength

HiiT 18 Workout 2 – Spiked 30/30/30/30

BPM: 144 beats per minute
Running Time: 17:34

4 x 30 seconds work / 30 seconds rest.
Repeat x 6
End the workout with a 2 minute Finisher

HiiT 18 Workout 3 – Mind Body Superset

BPM: 108 beats per minute
Running Time: 8:34

45:45 seconds work / 45 seconds rest
Repeat x4

HiiT 18 Workout 4 – The Body Burn

BPM: 128/156 beats per minute
Running Time: 17:55

45:45:15 seconds work / 30 seconds rest.
Choose 3 exercises. Perform Exercise 1 & Exercise 2 for 45 seconds each (128 BPM) followed by exercise 3 for 15 seconds (156 BPM). Then take a 30 second rest.
Repeat x 8

HiiT 18 Workout 5 – Body Burn 360

BPM: 128 beats per minute
Running Time: 20:53

60:60:60 / 30 seconds rest x6
Choose 3 exercises. Exercise 1 = Upper Body. Exercise 2 = Lower Body. Exercise 3 – Abs.
Perform each exercise for 60 seconds then take a 30 second rest.
Repeat x 6


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2 responses to “A Breakdown of the Protocols in HiiT 18

  1. Wow, love this, great combinations. Kelly can you give me some examples for number on to get a real difference between the strength & resistance? Do you use equipment?

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