Build Your Protocol

// Five questions, then we forge the fire

QUESTION 01 What is your primary HIIT goal?

QUESTION 02 How many days per week can you train?

QUESTION 03 How long can each session be?

QUESTION 04 What equipment do you have? (select all that apply)

QUESTION 05 Any injuries, limitations, or health considerations?

Workout Structure

Stations: finish all rounds of one exercise before moving on. Circuits: rotate through all exercises, repeating as sets × laps. Combo: stations block first, then a circuit finisher.

Exercise Count

By default the count is auto-calculated to fill your session duration. Override to fix an exact number.

Override auto-calculation

Exercises per day

Interval Timing

By default the timing progresses across the 12 weeks (base → tempo → power → peak). Override to lock all weeks to your own work/rest/rounds.

Use custom timing for all weeks

Work sec Rest sec Rounds

Custom Workout Builder

// Design a single session your way

STEP 01 What's the focus of this workout?

STEP 02 Session length

STEP 03 Equipment available

STEP 04 Workout Structure

STEP 05 Interval Timing

Work seconds

Rest seconds

Rounds per exercise

STEP 06 How should we choose exercises?

Forging Your Protocol

// AI is calibrating intensity zones...

// Your Progress 0%

0 / 0 workouts complete

Work

Rest

Targeted Muscle

● Tap "DEMO" for NASM YouTube

Ready to Level Up?

Generate a new protocol with different inputs to start fresh, or reset just your progress to redo this plan.

Build Your Protocol

Custom Workout Builder

Your 12-Week HIIT Protocol AI Generated

Ready to Level Up?

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