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When you’re exercising solo, music can be a great substitute for a coach or personal trainer, especially when your goal is a quick but all-out calorie burning, such as high-intensity interval training. To help you get the hang of HIIT, we designed a playlist to vary the speed of your workout by letting the beat of each track dictate your pace.

The songs here consistently alternate between 80 BPM and 120 BPM, or low and moderately paced intervals. For high-rep workouts like running or cycling that require tempos at or above 120 BPM, you can easily substitute the 80 BPM songs below by doing twice as many reps per beat. (For example, if you're running and hear a beat with each step, doubling your pace will mean you hear a beat with every other step.)

With this in mind, here are two ways you can use this playlist:
1. For a low/mid-rep workout: Follow the beat of the songs below. You'll be going 80 BPM half the time and 120 BPM the other half.
2. For a mid/high-rep workout: Use the 80 BPM songs to run at 160 BPM (as explained above). You’ll be going 120 BPM half the time and 160 BPM the other half.

Even if these tempos aren't perfect for you, they'll give you a good idea what you can do with an interval workout. From there, you can make adjust the tempos, find new songs, and otherwise dial in a playlist fit for your routine. In the interim, these supercharged songs by today's hottest artists will help you get started.

The Lumineers - Ho Hey - 80 BPM
Stromae, Kanye West & Wilbere Forte - Alors on Danse - 120 BPM
Miley Cyrus - We Can't Stop - 80 BPM
Outasight - Tonight Is the Night - 120 BPM
Katy Perry - Wide Awake - 80 BPM
Damian Marley & Nas - As We Enter - 120 BPM
Lana Del Rey - Off to the Races - 80 BPM
Ellie Goulding - Lights (Captain Cuts Remix) - 120 BPM
Britney Spears - Perfume - 80 BPM
Sean Paul - Other Side of Love - 120 BPM

To find more workout songs, check out the free database at Run Hundred. You can browse by genre, tempo, and era to find the best songs to rock your workout.

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