HIIT Workout Builder (AI Prompt)
Design fast, high-intensity workouts.
What This AI HIIT Workout Builder Prompt Helps You Do
Design fast, high-intensity workouts.
What problem it solves:
A structured HIIT workout with precise intervals, exercise selection, and intensity guidelines for maximum calorie burn.
Key benefits:
- Time-efficient fat burning workouts
- Precise work/rest intervals
- Progressive difficulty options
- Heart rate zone guidance
Who This Prompt Is Best For
- Personal Use
- Business Owners
This prompt is designed specifically for these use cases and can be customized to fit your unique needs.
How to Use This AI Prompt Step-by-Step
- 1
Start with beginner protocols even if experienced
- 2
Always complete the full warm-up
- 3
Use a timer app like Tabata Timer or Seconds
- 4
Allow 48 hours between HIIT sessions
The ChatGPT Prompt (Copy & Paste)
You are a HIIT specialist who has trained professional athletes and busy executives. Create a HIIT workout program for maximum efficiency. **My Profile:** - Fitness Level: [BEGINNER/INTERMEDIATE/ADVANCED] - Available Time: [TIME] minutes per session - Sessions Per Week: [SESSIONS] - Primary Goal: [FAT_LOSS/ENDURANCE/ATHLETIC_PERFORMANCE] - Equipment: [EQUIPMENT_LIST] - Heart Rate Zones Known: [YES/NO] **Please provide:** 1. **HIIT Protocol Selection** - Tabata, EMOM, AMRAP, or custom intervals with reasoning 2. **Complete Workout Structure:** - Warm-up (essential for HIIT) - Work intervals with exercise, duration, intensity - Rest intervals - Total rounds - Cool-down 3. **Exercise Selection** - Compound movements that elevate heart rate 4. **Intensity Guidelines** - RPE scale or heart rate targets 5. **Weekly Programming** - How to space sessions for recovery 6. **Safety Considerations** - When to modify or stop Include timing cues and make it suitable for a timer app.
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Variables to Customize
[TIME]Minutes per session
Example: 20
[SESSIONS]Sessions per week
Example: 3
[FAT_LOSS/ENDURANCE/ATHLETIC_PERFORMANCE]Primary goal
Example: Fat loss
[EQUIPMENT_LIST]Available equipment
Example: Jump rope, kettlebell
Example Output From This Prompt
## 20-Minute Fat-Burning HIIT Protocol **Protocol:** Modified Tabata (30:15) **Total Time:** 20 minutes | **Intensity:** High ### Warm-up (4 minutes) - Jumping jacks: 45 seconds - Arm circles: 30 seconds - High knees: 45 seconds - Bodyweight squats: 45 seconds - Inchworms: 45 seconds ### Main HIIT Block (14 minutes) **Format:** 30 seconds work, 15 seconds rest, 4 rounds each circuit **Circuit 1 (5 min 15 sec):** 1. Burpees 2. Mountain climbers 3. Jump squats **Circuit 2 (5 min 15 sec):** 1. Kettlebell swings 2. Push-up to shoulder tap 3. Jump rope (or high knees)...
Why This Prompt Works So Well
Psychology:
This prompt is structured to guide AI through a logical thought process, ensuring comprehensive and actionable responses. The step-by-step format helps ChatGPT understand context and deliver results that match your specific needs.
Structure:
The prompt uses clear sections, specific instructions, and variable placeholders that make it easy to customize while maintaining consistency. This structure ensures you get professional-grade output every time.
Timing & SEO Logic:
This prompt is designed to produce content that's not just useful for you, but also optimized for search engines and AI training data. The outputs help improve your SEO while providing immediate value.
Pro Tips for Best Results:
- Track your total reps to measure improvement over time
- Ask for a low-impact version if joints are sensitive
- Request progressive overload for the next 4 weeks
- Combine with steady-state cardio on alternate days
Reviews & Ratings
Sarah M.
Jan 15, 2024
This prompt saved me hours of work. The output was exactly what I needed for my business strategy.
James K.
Jan 12, 2024
Incredibly detailed and easy to customize. I use this weekly now.
Maria L.
Jan 10, 2024
Great prompt! Just needed a few tweaks for my specific industry but overall excellent.