A Breakdown of the Protocols in HiiT 20

hiit 20 fitness workout

In this blog post we give you a complete breakdown of each protocol featured on the interval training music download HiiT 20.

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

HiiT 20 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 20, visit our Facebook Group where over 3000 instructors are onhand to share their knowledge and tips!

HiiT 20 Workout 1 – Tabata

BPM: 140
Running Time: 28.
58

8 x 20 seconds work, 10 seconds recovery.
Rest for 1 minute
Repeat x 6

The music in this protocol is taken from the Pure Energy GO album Pure Pop – Summer Dance Anthems

HiiT 20 Workout 2 – Accumulator

BPM: 128
Running Time: 21:
26

20 seconds work : 15 seconds rest
20:20 seconds work : 15 seconds rest
20:20:20 seconds work : 15 seconds rest
up to 10x work

The music in this protocol is taken from the Pure Energy GO album Body Conditioning – Tech House

HiiT 20 Workout 3 –  Cardio Resist

BPM: 130/160
Running Time: 21:0
1

30 seconds 160 BPM
30seconds. 130 BPM
Repeat x 3
30 seconds rest
Repeat x 6

The music in this protocol is taken from the Pure Energy GO albums Essential Freestyle and Hard House – Cardio Energy 10.

HiiT 20 Workout 4 –  Endurance

BPM: 150
Running Time: 30:38

1 Minute Interval.
15 seconds recovery x 24

The music in this protocol is taken from the Pure Energy GO albums Cardio Energy 8 & Cardio Energy 9

HiiT 20 Workout 5 –  90/60/30 LiiT

BPM: 130, 128, 125
Running Time: 31:26

Exercise 1 – 90 seconds – 130 BPM
Exercise 2 – 60 seconds – 128 BPM
Exercise 3 – 30 seconds – 125 BPM
60 seconds rest
x8 reps

The music in this protocol is taken from the Pure Energy GO album Essential Freestyle

HiiT 20 Workout 6 –  45:15

BPM: 168
Running Time: 21:0
1

45 seconds work 15 seconds rest x10
1 minute recovery and repeat

The music in this protocol is taken from the Pure Energy GO albums Cardio Combat 1 & Cardio Combat 2


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