Music is inspiring us, especially your favorite song can get you moving. Listening to music distracts athletes from their "bodily awareness", and this distraction can benefit athletic performance by up to 15 percent. Matching a song's tempo to your training — slower for warm-ups, faster for sprints — also makes a real difference in how motivated you feel mid-workout.
Your playlist has the ability to make you move, so here we've organized the best workout songs by BPM and exercise type to help take your training to the next level.
Not every workout needs the same tempo. Warm-ups feel best around 90-110 BPM, weight training benefits from a steady 110-130 BPM groove, running and steady cardio work well at 140-160 BPM, and HIIT or sprint intervals call for tracks above 160 BPM.
Use the table below to quickly match a song to your training block.
| Song | Artist | Approx. BPM | Best For |
|---|---|---|---|
| Lose Yourself to Dance | Daft Punk, Pharrell Williams | 100 | Warm-up / Cool-down |
| Stronger | Kanye West | 104 | Warm-up / Cool-down |
| Eye of the Tiger | Survivor | 109 | Warm-up / Cool-down |
| Believer | Imagine Dragons | 125 | Weight Training |
| Levels - Radio Edit | Avicii | 126 | Weight Training |
| Titanium | David Guetta, Sia | 126 | Weight Training |
| Can't Hold Us | Macklemore, Ryan Lewis | 146 | Running / Steady Cardio |
| Physical | Dua Lipa | 147 | Running / Steady Cardio |
| The Battle | Choirdon, Lost Heroes, N.E.B. | 150 | Running / Steady Cardio |
| POP/STARS | K/DA, Madison Beer, (G)I-DLE, Jaira Burns | 170 | HIIT / Sprint Intervals |
| 'Till I Collapse | Eminem, Nate Dogg | 171 | HIIT / Sprint Intervals |
| Lose Yourself | Eminem | 171 | HIIT / Sprint Intervals |
Before and after training, you want something that eases your heart rate up or down without overwhelming you. "Stronger" by Kanye West has a steady, driving groove that works well as a lead-in to a session, while "Lose Yourself to Dance" and "Eye of the Tiger" both sit in a similar tempo range for an easy, rhythmic warm-up or a confident cool-down walk.
Heavy lifts benefit from a groove you can move with, but not one so fast it rushes your form. "Believer" by Imagine Dragons sits right in this range with a thundering, mid-tempo beat, and "Levels" and "Titanium" both offer a similar driving pulse suited to sets and supersets.
Running rewards a steady, predictable beat that matches your stride. "Can't Hold Us" by Macklemore and Ryan Lewis keeps a consistent, driving pulse that's easy to pace against, while "Physical" and "The Battle" cover a similar tempo range for tempo runs or the steady-state portion of a cardio session.
Short, explosive intervals need tracks that hit hard from the first second. "POP/STARS" by K/DA brings an energetic, driving beat that suits 30-second sprint or burpee intervals, and "'Till I Collapse" and "Lose Yourself" push into the same high-tempo range for all-out finishers.
Regardless of what devices (mobile phone, MP3 players) you are using to listen to music while workout, creating a library of your favorite workout music has important benefits. To help you enjoy your favorite workout music more freely on your multiple portable devices, here's how to save workout, fitness, or wellness music and playlists from Spotify to MP3.
Before you start, please make sure that Spotify client was already installed on your desktop, then download and install Sidify Music Converter Free on your PC.
If you are looking for a tool to convert any streaming music (such as Spotify, Apple Music, Amazon Music, Tidal, Deezer, YouTube, YouTube Music, SoundCloud, DailyMotion …) to MP3, Sidify All-In-One is the go-to choice.
Step 1Launch Sidify Music Converter
Run Sidify Music Converter, you will access the modern interface of the program.
Step 2 Add Workout/Wellness/Fitness Track or Playlist
Click Add and a new adding music window would pop out. You can directly drag the workout music or playlist from Spotify to Sidify program. Or you can add music by copying the link of playlist or song to clipboard.
Step 3 Choose MP3 as the Output Format
Click on the 
button on the lower-left corner, and then you can adjust output format, output audio quality and output directory. In setting window, you can choose output format as MP3 and change the output folder if needed.
Step 4 Start Downloading the Workout Music
Once saving the settings, you can click on "Convert" button to start downloading workout song or playlist to MP3 for free. After the downloading finished, you can find the well-downloaded audio files by clicking on Converted on the left.
Most trainers recommend 90-110 BPM for warm-ups and cool-downs, 110-130 BPM for weight training, 140-160 BPM for running and steady cardio, and 160 BPM or higher for HIIT and sprint intervals.
Spotify does not offer a native MP3 export option, since streamed tracks are protected and only playable inside the Spotify app. Tools like Sidify Music Converter let you convert playlists you already have access to into local MP3 files for offline listening on any device.
Local MP3 files keep playing without needing a data connection, work on basic MP3 players or car stereos without Bluetooth, and won't interrupt your set if your connection drops mid-gym.
