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.

Who is this workout for, and who should adapt or skip it?

Built with one person in mind: One or two bells, no gym, swings, presses and carries for full-body fitness. The jumping and high-impact work isn’t ideal if you’re pregnant, managing a heart condition, or nursing a knee, hip or ankle issue, swap in the low-impact variations or choose a steady session instead.

Home › Workout library › Kettlebell swing-and-press EMOM

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)

Who this workout is for

Built with one person in mind: One or two bells, no gym, swings, presses and carries for full-body fitness.

You’re an intermediate-level trainer and you want to build work capacity and conditioning.
You have access to the kit it calls for: kettlebell, band.
You want a single, repeatable HIIT workout you can drop into your week.

Who should adapt or skip it

The jumping and high-impact work isn’t ideal if you’re pregnant, managing a heart condition, or nursing a knee, hip or ankle issue, swap in the low-impact variations or choose a steady session instead.
As with any new routine, check with a clinician first if you have a medical condition, are injured, pregnant, or returning from a long lay-off. This is general information, not medical advice.

What a 2-week plan looks like

A single session works best on a repeating weekly rhythm. Here’s a simple, balanced two-week block at about 2 sessions a week, on non-consecutive days so you recover between them:

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	●	·	·	●	·	·	·
Week 2	●	·	·	●	·	·	·

● This session· Rest or easy aerobic work

Keep session days apart where you can, and adjust for how you feel. When you paste the AI’s reply into sweatcue, each session runs hands-free with spoken cues and timers.

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

WeightsSingle-kettlebell full-body strength MixedUnbroken kettlebell complex flow Walking & cardioKettlebell-swing conditioning ladders MobilityKettlebell-assisted mobility routine

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.