HIIT FORGE — Programmed by Muse

QUESTION 01What is your primary HIIT goal?

QUESTION 02How many days per week can you train?

HYBRIDWhich days are strength, which are cardio?

// Leave days on Auto for a balanced alternating week, or set each day yourself.

QUESTION 03How long can each session be?

// Includes warm-up + cool-down. The engine fills the remaining time with work.

QUESTION 04What equipment do you have?

// Select all that apply. Bodyweight-only works great.

QUESTION 05Any injuries, limitations, or health considerations?

// e.g. "bad knees, no jumping", "shoulder impingement", "can't get on the floor". The engine filters risky moves automatically.

ADVANCEDWorkout Structure (optional)

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.

Override auto-calculated exercise count

Use custom interval timing for all weeks (skips the 12-week progression)