How do I actually follow this HIIT workout once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

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HIIT · Conditioning

Kettlebell swing-and-press EMOM

Q: What is the best ChatGPT prompt for a hiit workout like this?

Use the research-backed prompt on this page: "Write me a 20-minute kettlebell EMOM (every minute on the minute) workout for conditioning, intermediate level, with one bell (16kg). Format: - Warm-up (4 min): hip hinge drills x10, bodyweight squats x10, kettlebell dea…" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable HIIT workout you can run hands-free in sweatcue.

Intermediate · 25–39 · ~20 min

A 20-minute every-minute-on-the-minute of swings and presses for hard conditioning. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole HIIT workout hands-free.

Session at a glance

Duration~20 min

FormatTimed rounds (EMOM / AMRAP)

FocusConditioning

Intensityeasy & conversational

Equipmentkettlebell, band

Best forConditioning, intermediate

This is how sweatcue structures the session once you paste it in — timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Write me a 20-minute kettlebell EMOM (every minute on the minute) workout for conditioning, intermediate level, with one bell (16kg). Format: - Warm-up (4 min): hip hinge drills x10, bodyweight squats x10, kettlebell deadlift x8, 15 light swings, arm swings and band-free shoulder openers. - EMOM (16 min): at the top of each minute I do the prescribed reps, then rest the remainder of the minute. Alternate: - Odd minutes: 15 two-handed kettlebell swings - Even minutes: 8 single-arm push-presses (4 each side) Target effort: hard but with at least 15s rest each minute. Tell me to drop the swing reps to 12 if rest drops under 10s. - Finisher and cooldown (about 2-3 min): easy march and chest/shoulder stretches 30s each. Give me the exact rep scheme, cues for a hard hip-snap swing vs a squat, and tell me how breathless I should be. Lay it out minute by minute as a checklist.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Short, repeated high-effort intervals with built-in recovery (an EMOM) are an efficient way to raise aerobic and anaerobic fitness when time is limited, and ballistic kettlebell swings drive heart rate up fast. The work-to-rest ratio matters: keeping ~15s rest each minute lets you maintain power and form. This is conditioning, not a magic fat-loss tool, and weekly volume across sessions is what builds fitness over time.

Sources: Gibala et al., J Physiol 2006 (low-volume sprint-interval training); Klika & Jordan, ACSM's Health & Fitness J 2013 (HIIT / bodyweight circuits)

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud — auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

More hiit & related workouts

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New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.