A Breakdown of the Protocols in HiiT 14

In this blog post we give you a complete breakdown of each protocol featured on the Pure Energy GO album HiiT 14.

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

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Workout 1 – Accelerating Accumulator 

BPM: 135-175-135
Running Time: 32:39

This is a 15:15 accumulator – with a twist!

Choose 10 exercises. Each exercise will be performed for 15 seconds and will be 5bpm faster than the previous one, starting out at 135 BPM and increasing to a maximum of 175 BPM

For example:

  • Perform exercise 1 (135 BPM) for 15 seconds followed by a 15 second rest
  • Perform exercise 1 (135 BPM) for 15 seconds, then exercise 2 (140 BPM) followed by a 15 second rest
  • Perform exercise 1 (135 BPM). exercise 2 (140 BPM), exercise 3 (145 BPM) followed by a 15 second rest
  • Repeat adding an exercise each time until reaching exercise 10 @175 BPM. Then take a 45 second rest

Repeat in reverse, decreasing in speed, for example:

  • Perform Exercise 10 (175 BPM). Exercise 9 (175 BPM), Exercise 8 (170 BPM) etc. to Exercise 1 (135 BPM) then 15 second rest
  • Perform Exercise 9 through to exercise 1 then 15 second rest
  • Repeat, reducing the number of exercises by one each time

Workout 3 – The Cardio Resist Workout

BPM: 160/130
Running Time: 36:58

This is a 30:30:30 protocol – 30 seconds of a Cardio exercise at 160 BPM, 30 seconds of a Resistance exercise at 130 BPM, 30 seconds rest – repeated 6 times to complete the round.

Then take a 60 second rest and repeat for another 4 rounds.

Workout 5 – Fitness Blast

BPM: 160
Running Time: 12:02

This workout consists of 8 exercises, with 10s work and 5 seconds rest for each exercise followed by a 20 second recovery at the end of the round.

For example:

  • Exercise 1 for 10 seconds, 5 seconds rest
  • Exercise 2 for 10 seconds, 5 seconds rest
  • Exercise 3 for 10 seconds, 5 seconds rest
  • Exercise 4 for 10 seconds, 5 seconds rest
  • Exercise 5 for 10 seconds, 5 seconds rest
  • Exercise 6 for 10 seconds, 5 seconds rest
  • Exercise 6 for 10 seconds, 5 seconds rest
  • Exercise 8 for 10 seconds, 5 seconds rest
  • 20 seconds rest.
  • Repeat x 5

Workout 2 – Brix Workout

BPM: 150
Running Time: 25:43

This workout consists of 6 exercises, each with 45 seconds work and then 45 seconds recovery at the end of the round.

This workout is repeated 5 times.

For example:

  • Exercise 1 – 45 seconds
  • Exercise 2 – 45 seconds 
  • Exercise 3 – 45 seconds 
  • Exercise 4 – 45 seconds 
  • Exercise 5 – 45 seconds 
  • Exercise 6 – 45 seconds
  • Rest for 45 seconds
  • Repeat x 5

Workout 4 – LiiT 3-in-1 Workout

BPM: 128
Running Time: 20:53

This is a 60:60:60:30 protocol. Choose 3 exercises. Perform each exercise for 60 seconds, then take a 30 second rest to complete the round.

For example:

  • Exercise 1 for 60 seconds
  • Exercise 2 for 60 seconds
  • Exercise 3 for 60 seconds
  • 30 seconds rest
  • Repeat x 6

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