Here they are the results! 40 minute upper body Excy HIIT workout with an average BPM of 139 and 507 calories burned. That’s right: a 40 minute upper body HIIT workout with an average BPM of 139 and 507 calories burned. Now that’s a good use of time. I’ve been primarily keeping my Excy workouts to 20-30 minutes, but wow did it feel good to burn 500 calories.