Help & Recommendations

Last updated: August 2026

This help document is intended to give you recommendations for using the workout creator service on our site. Please keep in mind that the information on this page is for general recommendation purposes only and not medical advice. PLEASE VIEW OUR DISCLAIMERS DOCUMENT TO READ OUR WEBSITE AND HEALTH DISCLAIMERS. SWOLIFY WILL NOT BE RESPONSIBLE FOR ANY INJURY OR MISUSE OF OUR SERVICES.

Recommendations

• Don't take the difficulty selector on our site literally. In other words, many factors will determine if the workout will be dificult or not. Just because the input is set to easy, does not mean it will be easy for you.
• Some of the main factors that will determine true workout difficulty:
  • Your physical fitness/health status
  • Your experience doing the given exercises
  • Temperature, altitude, humidity, etc. of the environment where you are exercising
  • The overall workout duration you choose
  • The weight used (if applicable)
• Start with a difficulty of Very Easy or Easy on your first workout attempt using our site, especially if you have never done HIIT/circuit workouts before.
• Use an app that allows you to set up the workout sets, duration, rest periods, etc. We like this Tabata Timer app, but there are many others available as well.
• If you do not know how to do an exercise in the generated workout, do one of the following:
  • Consult with a qualified exercise health professional that can show you how to properly perform the exercise (STRONGLY RECOMMENDED).
  • Look up a video on how to correctly perform the exercise. Preferably, find a reputable site or content producer so you know you can trust they are performing it safely and accurately.
  • Keep generating a new workout until you know how to perform all the exercises.
• Common abbreviations you may see in your workout:
  • KB: Kettlebell
  • BR: Battle Rope
  • SA: Single Arm
  • SL: Single Leg
  • Alt: Alternating
  • Fwd: Forward
  • Bwd: Backward

How-To

This part will walk you through how to do a workout you generate. Below is a table with a quick example workout to follow.

1. Perform Lateral Lunges for 20 seconds (Set 1)
2. Rest for 10 seconds (Set Rest)
3. Perform Lateral Lunges for 20 seconds (Set 2)
4. Rest for 10 seconds (Set Rest)
5. Perform Lateral Lunges for 20 seconds (Set 3)
6. Rest for 10 seconds (Set Rest)
7. Rest for 50 seconds (Rest)
8. Perform Wall Sits for 20 seconds (Set 1)
9. Rest for 10 seconds (Set Rest)
10. Perform Wall Sits for 20 seconds (Set 2)
11. Rest for 10 seconds (Set Rest)
12. Perform Wall Sits for 20 seconds (Set 3)
13. Done! (The rest after the last set can be ignored since we are done)

Difficulty Details

The table below shows the difference between the difficulties to help you decide what may be best for you. The Work-Rest Ratio is calculated using the total amount of time you perform work, divided by the total time you rest.