A breakdown of BPMs, Durations and Interval Timings

HiiT 15 Protocols

This is a complete breakdown of the protocols on HiiT 15 – a licence free fitness music release 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.

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hiit 15 front cover blue background with a circular petal design

Workout 1 – Cardio Resist 45

BPM: 160/130
Running Time: 38:01

After some fantastic feedback about the Cardio Resist protocol on HiiT 14, we’ve gone hard and fast and increased the work time with a 45 second Cardio / Resistance workout!

This is a 45:45 protocol – 45 seconds of a Cardio exercise at 160 BPM followed by 45 seconds of a Resistance exercise at 130 BPM – repeat 6 times then end the round with a 30 second rest.

Repeat for 4 rounds.

Workout 3 – The 24 Workout

BPM: 145
Running Time: 28:12

This workout consists of 24 x 1 minute intervals with a 10 second rest between each exercise.

The tempo of this protocol is a bit slower and with longer intervals it lends itself well to Cardio, Strength, Power, Plyometrics.

You could choose 24 different exercises, or exercises that repeat, for example an upper body, a lower body, 2 core exercises, 2 cardio exercises, then repeat.

Workout 5 – The Power Up Workout

BPM: 135/140/145/150
Running Time: 11:55 

This protocol consists of 4 exercises that increase in duration and speed throughout the round, for example:

  • Exercise 1 for 15 seconds starting at 135 BPM
  • Exercise 2 for 20 seconds starting at 140 BPM
  • Exercise 3 for 30 seconds starting at 145 BPM
  • Exercise 4 for 40 seconds starting at 150 BPM
  • Rest 15 seconds

Repeat for 6 rounds.

Workout 2 – 20:30:40

BPM: 140
Running Time: 10:45

This short protocol consists of 3 exercises, exercise 1 is 20 seconds, exercise 2 is 30 seconds, exercise 3 is 40 seconds, followed by a 15 second rest to finish the round.

This protocol is good for progressing an exercise, for example you could start with a static squat, then a power squat, then a jumping squat.

Repeat for 6 rounds.

Workout 4 – Mega Abs Blast

BPM: 130
Running Time: 13:08

This shorter protocol consists of 4 exercises with 45 seconds work each, then 15 seconds rest, for example:

  • Exercise 1 for 45 seconds
  • Exercise 2 for 45 seconds
  • Exercise 3 for 45 seconds
  • Exercise 4 for 45 seconds
  • Rest for 15 seconds

Repeat this round 4 times.

This is a great protocol to use at the end of a class, or if you want to extend the workout, you can repeat it!

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