A Breakdown of the Protocols in HiiT 19

A Breakdown of the Protocols in HiiT 19

hiit 19 fitness workout


In this blog post we give you a complete breakdown of each protocol featured on the interval training music download HiiT 19.

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

HiiT 19 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 19, visit our Facebook Group where nearly 3000 instructors are on hand to share their knowledge and tips!

HiiT 19 Workout 1 – Cardio Resist 45

BPM: 150/128
Running Time: 38:03

This is a 45:45 protocol
Perform 45 seconds of Cardio @150 BPM then 45 seconds of Resistance @ 128 BPM. Repeat x 6 (12 exercises in total). Take 30 seconds rest. Repeat All x4

HiiT 19 Workout 2 – Target Zone Twisted

BPM: 128
Running Time: 25:07

Perform a 2 minute exercise then take 30 seconds rest.
Repeat x 10.

HiiT 19 Workout 3 – 20/20/20/20

BPM: 148
Running Time: 26:51

20/20/20 seconds work followed by 20 seconds rest. Repeat x 10 then take 60 seconds rest. Repeat.

HiiT 19 Workout 4 – Supersets 20

BPM: 142
Running Time: 24:04

30/30 seconds work followed by 30 seconds rest. Repeat x20

HiiT 19 Workout 5 – Dirty 30 Accelerator

BPM: 128/160
Running Time: 30:10

30/30/30 seconds work followed by 30 seconds rest. Repeat x15


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