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You don't want to miss the boat on this one! Our latest HIIT workout playlist pairs perfectly with a metabolism-revving rowing workout that you can download right here! Kick off your half-hour cardio sesh on the oft-overlooked rowing machine with a motivational anthem from Britney Spears, followed by six energizing songs between 140 and 160 beats per minute to help you get a good rhythm going.

Alternate rowing (or your cardio of choice) at a high intensity with 90-seconds of sculpting moves until Coldplay comes on, in a catchy, little-known mashup by Swedish House Mafia. As soon as you hear Chris Martin's smooth vocals, it's time to start cooling down. Whether you’re rowing, running, or spinning, songs in this BPM range will match your pace pretty closely when interval training, so this playlist works well with whatever cardio exercise you prefer.

Britney Spears - Work B**ch - 128 BPM
The Black Keys - Lonely Boy - 165 BPM
Lady GaGa - Applause - 140 BPM
Neon Trees - Everybody Talks - 155 BPM
Macklemore, Ryan Lewis & Ray Dalton - Can't Hold Us - 148 BPM
Avril Lavigne - What the Hell - 150 BPM
Nero - Promises (Skrillex & Nero Remix) - 142 BPM
Coldplay - Every Teardrop is a Waterfall (Swedish House Mafia Remix) - 124 BPM
Total Time: 33:48

Click here for more SHAPE playlists or 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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