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Reference
Fitness style reference
Warm-up, HIIT, running cadences, spin, lifting, yoga, Pilates and cooldown cues with usable tempos.
How to use this list
Each row pairs a style term with a cue line written in the same grammar: what the music is, what plays it, roughly how fast, and how it feels. Copy the cue, then change one thing at a time so you can tell which token moved the result.
Fitness cues are chosen by tempo first. Running entries use step-per-minute figures, so 160 BPM means 160 steps per minute, not a half-time feel.
Combining entries
For class use, say how often the energy should change — steady loop, 30-second peaks, clear 8-bar cues — and ask for instrumental so cues stay audible.
If a take drifts away from what you wanted, remove tokens rather than adding more. Long prompts dilute; short, specific ones steer.
| Warm-up groove | warm-up groove, mid-tempo house beat, light synth chords, 110 BPM, steady rising energy, instrumental |
| HIIT interval | hiit interval, hard four-on-floor kick, siren stabs, clear 30-second phrase changes, 150 BPM, maximum push |
| Steady-state cardio | cardio steady, consistent driving kick, bright arpeggio, minimal breakdowns, 140 BPM, relentless forward motion |
| Treadmill run 160 SPM | running track, 160 BPM steady pulse, punchy snare on 2 and 4, sparse melody, locked-in stride |
| Treadmill sprint 180 SPM | sprint track, 180 BPM drum and bass roll, aggressive bass, 30-second peaks, all-out effort |
| Spin climb | spin climb, heavy half-time drums, grinding bass riff, 128 BPM, gritty determined grind |
| Spin sprint | spin sprint, fast peak-time techno, rising filter, 145 BPM, breathless urgency |
| Rowing pace | rowing pace, strong downbeat accent every stroke, driving bass, 132 BPM, rhythmic power |
| Powerlifting hype | lifting hype, distorted 808s, trap hats, aggressive brass stab, 80 BPM half-time, heavy confident menace |
| Hardcore gym rap | gym rap instrumental, hard boom-bap drums, dark piano loop, 96 BPM, no vocals, grind-mode focus |
| Metal workout | workout metal, chugging downtuned riff, double-kick bursts, 160 BPM, no vocals, raw aggression |
| Boxing pad work | boxing pads, punchy percussion hits, tense synth bass, 138 BPM, sharp combative rhythm |
| Boot camp anthem | boot camp anthem, big room drop, gang-shout hook, 128 BPM, shouty motivational energy |
| CrossFit AMRAP | amrap track, unchanging high-energy loop, 145 BPM, no breakdowns, steady pain-cave momentum |
| Yoga flow | yoga flow, soft pad drone, gentle hand percussion, flute melody, 72 BPM, calm sustained breath |
| Vinyasa build | vinyasa build, slowly layering percussion, warm bass pulse, 92 BPM, focused rising heat |
| Yin yoga stillness | yin yoga, sustained singing bowl drone, sparse piano, no beat, deep release |
| Pilates core | pilates core, clean minimal beat, precise clicky percussion, 104 BPM, controlled and tidy |
| Barre class | barre class, bright pop-house groove, light claps, 118 BPM, elegant energetic lift |
| Zumba latin | zumba latin, reggaeton dembow, brass stabs, whistle, 100 BPM, joyous party motivation |
| Dance cardio | dance cardio, disco-house groove, funky bass, 124 BPM, grinning full-body fun |
| Cooldown stretch | cooldown stretch, warm Rhodes chords, soft brushed drums, 76 BPM, relieved gentle glow |
| Recovery breathwork | breathwork bed, slow 6-second pad swells, low drone, no percussion, guided-calm pacing |
| Long run drone-pop | long run, hypnotic melodic techno, unchanging pulse, 150 BPM, meditative endurance |
| Hike / trail | trail track, organic percussion, acoustic guitar ostinato, 118 BPM, outdoor optimism |
| Swim dryland | dryland circuit, bouncy electro house, clear 8-bar cues, 126 BPM, crisp motivating drive |
| Stair climb | stair climb, ascending arpeggio motif, heavy kick, 135 BPM, upward grinding push |
| Mobility flow | mobility flow, soft lo-fi beat, warm bass, vinyl hiss, 84 BPM, unhurried attentive calm |
Raw data: /guide/reference/lists/fitness-music-list.json · 28 entries
FAQ
What tempo should I use for a long run?
Most steady runs sit between 150 and 165 BPM; sprints work at 170 to 185. Pick the entry closest to your target cadence.
Do I have to use the whole fitness cue line?
No. The lines are built from independent tokens, so you can keep the two or three that matter and drop the rest without breaking the grammar.
Can I mix this list with another one?
Yes — keep one rhythm description, one lead instrument, one production word and a single tempo. Competing rhythm descriptions are the usual cause of muddled results.