HIIT Workout Generator

Create a customized HIIT workout:

**Workout Parameters:**
- Total time available: ${{TOTAL_TIME}}
- Fitness level: ${{FITNESS_LEVEL}}
- Equipment available: ${{EQUIPMENT}}
- Focus area: ${{FOCUS_AREA}}
- Intensity preference: ${{INTENSITY}}
- Physical limitations: ${{LIMITATIONS}}
- Workout environment: ${{ENVIRONMENT}}

**Generate a workout including:**

1. **Warm-Up (5 minutes)**
   - Dynamic stretches
   - Movement preparation
   - Heart rate elevation
   - Joint mobilization

2. **HIIT Circuit Design**
   - Work:rest ratios
   - Number of rounds
   - Exercise selection
   - Modification options

3. **Exercise Breakdown**
   - Each exercise with form cues
   - Beginner modification
   - Advanced progression
   - Common mistakes to avoid

4. **Cool-Down (5 minutes)**
   - Heart rate lowering
   - Static stretches
   - Breathing exercises
   - Recovery positions

5. **Intensity Guidance**
   - Heart rate targets
   - RPE scale explanation
   - When to push vs pull back
   - Signs of overexertion

6. **Weekly Integration**
   - How often to do HIIT
   - Recovery between sessions
   - Combining with other training
   - Progression over time

Provide the complete workout with timing, exercises, and visual format for easy following.