A breakdown of BPMs, Durations and Interval Timings

HiiT 13 Protocols

hiit 13 presentation shot green sleeve with black writing

In this blog post we give you a complete breakdown of each protocol featured on the Pure Energy GO album HiiT 13.

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 – Total Tabata

BPM: 160
Duration: 28:32

This workout consists of 8 exercises, each with 20 seconds work and 10 seconds recovery.

There’s a 60 second rest between each round.

This workout is repeated 6 times.

For example:

  • Exercise 1 – 20 seconds then 10 seconds recovery
  • Exercise 2 – 20 seconds then 10 seconds recovery
  • Exercise 3 – 20 seconds then 10 seconds recovery
  • Exercise 4 – 20 seconds then 10 seconds recovery
  • Exercise 5 – 20 seconds then 10 seconds recovery
  • Exercise 6 – 20 seconds then 10 seconds recovery
  • Exercise 7 – 20 seconds then 10 seconds recovery
  • Exercise 8 – 20 seconds then 10 seconds recovery
  • Rest for 60 seconds
  • Repeat x 6

Workout 3 – Up and Down Workout

BPM: 125
Duration: 20:48

This workout consists of 6 exercises, each exercise increases in length for the first half of the round then decreases in length for the second half, but the rest time stays the same.

There’s a 30 second rest between each round.

This workout is repeated twice.

For example:

  • Exercise 1 – 15 seconds then 15 seconds recovery
  • Exercise 2 – 20 seconds then 15 seconds recovery
  • Exercise 3 – 25 seconds then 15 seconds recovery
  • Exercise 4 – 30 seconds then 15 seconds recovery
  • Exercise 5 – 45 seconds then 15 seconds recovery
  • Exercise 6 – 60 seconds
  • Rest for 30 seconds
  • Exercise 1 – 60 seconds then 15 seconds recovery
  • Exercise 2 – 45 seconds then 15 seconds recovery
  • Exercise 3 – 30 seconds then 15 seconds recovery
  • Exercise 4 – 25 seconds then 15 seconds recovery
  • Exercise 5 – 20 seconds then 15 seconds recovery
  • Exercise 6 – 15 seconds.
  • Rest for 30 seconds
  • Repeat

Workout 5 – Mega LiiT Workout

BPM: 128
Duration: 24:15

This workout is low intensity, with 3 exercises that decrease in length followed by 20 seconds recovery.

This workout is repeated 13 times.

  • Exercise 1 – 45 seconds
  • Exercise 2 – 30 seconds
  • Exercise 3 – 15 seconds
  • Rest for 20 seconds
  • Repeat x 13

Workout 2 – 5×30 Workout

BPM: 140
Duration: 27:13

This workout consists of 5 exercises, each with 30 seconds work, then 30 seconds recovery at the end of the round.

This workout is repeated 9 times.

For example:

  • Exercise 1 – 30 seconds
  • Exercise 2 – 30 seconds 
  • Exercise 3 – 30 seconds 
  • Exercise 4 – 30 seconds 
  • Exercise 5 – 30 seconds 
  • Rest for 30 seconds
  • Repeat x 9

Workout 4 – Ladder Up and Down Accumulator

BPM: 150
Duration: 22:35

This workout consists of 6 exercises. Each exercise increases in duration in 30 second increments from the previous one, followed by a 60 second recovery period, then repeats in reverse with decreasing timings.

For example:

  • Exercise 1 – 30 seconds
  • Exercise 2 – 60 seconds
  • Exercise 3 – 1 minute 30 seconds
  • Exercise 4 – 2 minutes
  • Exercise 5 – 2 minutes 30 seconds
  • Exercise 6 – 3 minutes
  • Rest for 1 minute
  • Exercise 1 – 3 minutes
  • Exercise 2 – 2 minutes 30 seconds
  • Exercise 3 – 2 minutes
  • Exercise 4 – 1 minute 30 seconds
  • Exercise 5 – 1 minute
  • Exercise 6 – 30 seconds

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