A pre compiled hex file into an ATtiny13 MCU

pert:
You don't need to understand the internal details of AVRDUDE. You just need to copy and paste a command.

Aight then if you say so,

But what commands exactly do I copy and where do I paste it? the CMD?

Do you maybe have an example on a more standard MCU of how to to that?

pert:
In "the real world" not everything is a pointy clicky GUI.

It mostly does but with an ugly GUI....