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

Sprint and burpee-broad-jump intervals

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

Use the research-backed prompt on this page: "I'm an advanced Hyrox competitor. Write me a 25-minute compromised-running HIIT session alternating sprints with burpee-broad-jumps. Warm-up: 6 min — easy jog, then 10 leg swings each side, 10 air squats, 3x15s build-up …" 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.

Advanced · 25–39 · ~25 min

25 minutes alternating flat-out sprints with burpee-broad-jumps to train running on dead legs. 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~25 min

FormatTimed intervals

FocusSprint + burpee jumps

IntensityRPE 9

EquipmentMinimal

Best forConditioning, advanced

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).

I'm an advanced Hyrox competitor. Write me a 25-minute compromised-running HIIT session alternating sprints with burpee-broad-jumps. Warm-up: 6 min — easy jog, then 10 leg swings each side, 10 air squats, 3x15s build-up strides. Main set: 6 rounds of: 200m run near-maximal (RPE 9), straight into 8 burpee-broad-jumps, then 75s walk/easy-jog recovery. Then 2 finisher rounds of 30s max-effort shuttle runs with 60s rest. Cooldown: 4 min easy jog plus light stretching. Tell me the target effort per sprint, how to keep broad-jump landings safe when fatigued, and a scaled version (4 rounds, 6 burpees) if my form breaks down.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Short, very-hard intervals improve aerobic and anaerobic capacity with low time cost, and pairing sprints with burpee-broad-jumps rehearses the explosive-into-running demand of Hyrox. This is a high-impact, fatiguing session — quality drops fast and landing mechanics matter, so cap volume and stop when form degrades. The interval physiology is well supported; the specific sprint-plus-burpee pairing is practical event prep, not a tested protocol.

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 →

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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.