This is a complete breakdown of the protocols used in Greatest HiiTs 1 – fitness music release from Pure Energy with timed intervals and vocal commands for a variety of interval training sessions!
This listing includes the BPMs, running times, number of exercises and rounds and the work/rest times for each exercise in each round.
The music used in Greatest HiiTs 1 is by the Original Artists, meaning you must have the correct licences in place to play it online or in any venue.
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Workout 1 – The 4 BRIX Workout
Running Time: 17:05
This protocol consists of 4 exercises, each performed for 45 seconds, with a 30 second rest at the end of the round.
- Exercise 1 for 45 seconds
- Exercise 2 for 45 seconds
- Exercise 3 for 45 seconds
- Exercise 4 for 45 seconds
- Rest for 30 seconds
Repeat for 5 rounds.
Workout 2 – The Cardio Resist 4 Workout
Running Time: 32:19
This is a 45:45 protocol – 45 seconds of a Cardio exercise at 160 BPM followed by 45 seconds of a Resistance exercise at 128 BPM – repeat 4 times then end the round with a 30 second rest.
Repeat for 5 rounds in total.
Workout 3 – The Triple Challenge LiiT Workout
This protocol consists of 3 exercises, each with 45 seconds work, then at 30 second rest at the end of the round.
Repeat this 4 times in total.
Workout 4 – Mega Blast
This protocol features 10 seconds work followed by 5 seconds rest x 8, ending the round with 30 seconds rest.
Repeat this 6 times in total.