Greatest HiiTs Protocols

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.

If you have any further questions about the content of Greatest HiiTs 1, visit our Facebook Group where nearly 3000 instructors are onhand to share their knowledge and tips!

Workout 1 – The 4 BRIX Workout

BPM: 152
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.

For example:

  • 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

BPM: 160/128
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

BPM: 128
Duration: 10:52

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

BPM: 176
Duration: 15:22

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.


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