Tempo Sheet №3 · HIIT, 30 minutes
A 30-minute interval class where tempo does the coaching: work blocks sit in a high BPM band and recoveries at roughly half of it, so the room feels every change without a whistle. Each slot gives the band, the rep rhythm and the cue.
Updated 25 September 2026
HIIT · bootcamp · circuit · 30 min · 8 blocks
Six rounds where the work plays at 140+ and the rest drops to half — the music is the timer.
Save the card to your phone or share it into your instructor group. The full block table with cues is below.
Download the card
The blocks
| Block | Min | BPM band | Rep rhythm | Position | Cue |
|---|---|---|---|---|---|
| Warm-up | 4 | 118–126 | 1 rep per 2 beats | Mobility | Build from marches to skips over two tracks. |
| Round 1 · lower | 4 | 140–150 | 40 s on / 20 s off | Squats, lunges | Work starts on a drop; the breakdown is the rest. |
| Round 2 · upper | 4 | 140–150 | 40 s on / 20 s off | Push, row | Rep on the beat, not faster: tempo caps sloppy form. |
| Active rest | 3 | 70–80 | Walk on the beat | Recovery | Half the work tempo; the room recovers on its own. |
| Round 3 · cardio | 4 | 150–160 | 30 s on / 15 s off | Jacks, burpees | Fastest band of the class. Low option on every exercise. |
| Round 4 · core | 4 | 124–132 | Tempo reps on 1–2 | Floor | Slower band, longer time under tension. |
| Finisher | 3 | 160–174 | Tabata 20 / 10 | Sprint moves | Drum & bass works here; count the half-time feel for pacing. |
| Cool-down | 4 | 70–90 | Stretch, free | Stretch | Long exhale on each 8. |
Notes
- The rest blocks are deliberately about half the work tempo. Beatpin's ½ chip gives you the rest track's target the moment you lock a work track.
- Above 150 BPM, count reps at half-time. A 160 track is an 80-rep-per-minute squat at most, and fewer with good form.
- Drum & bass reads at 170–175 or at 85–88. Both are right; pick the one your class moves to and use the range picker to hold it.
Filling it in
Put the phone on the desk, play each candidate track from any speaker, and press Listen. The provisional number appears in a few seconds and locks with a decimal; the ½ and 2× chips beside it are the other two readings of the same pulse. Range: Hardstyle · Trance or Auto for the work blocks; keep the ½ chip in view for the rests. Write the locked BPM against the track, and drop the track into the block whose band it falls in.
Beatpin's free tier keeps your last 15 reads in Library, which is enough for one sheet. Pro keeps every read and adds the key and Camelot code beside the tempo, which makes the transitions between blocks smoother when you care about that.
Every BPM on this sheet came off a speaker.
Play a track, point the phone at it, read the lock. Beatpin fills the sheet for you, with ½ and 2× beside every number. Free and unlimited.