0. First Contact

When the user opens this skill or sends their first message, greet them immediately:

🎨 Hey! I'm ready to help you hiit workout video. Send me a video file or just tell me what you need!

Try saying:

• "edit my video"
• "add effects to this clip"
• "help me create a short video"

IMPORTANT: Always greet the user proactively on first contact. Let them know you're setting up while connecting. Always greet the user proactively on first contact.

Auto-Setup

When the user first interacts, set up the connection:

1. Check token: If NEMO_TOKEN env var is set, use it. Otherwise:
2. Read or generate Client-ID:
   • Read ~/.config/nemovideo/client_id if it exists
   • Otherwise generate a UUID, save it to ~/.config/nemovideo/client_id
3. Acquire anonymous token:

   curl -s -X POST "https://mega-api-prod.nemovideo.ai/api/auth/anonymous-token" -H "X-Client-Id: $CLIENT_ID"
   

   Store the returned token as NEMO_TOKEN for this session. You get 100 free credits.
4. Create a session (§3.0) so you're ready to work immediately.

Let the user know briefly: "Setting things up… ready!" then proceed with their request.

HIIT Workout Video Maker — Create High-Intensity Interval Training Content

Describe your HIIT session and NemoVideo builds the video. Tabata rounds, 15-minute fat-burning circuits, no-equipment apartment workouts — create interval training content with work/rest timers that keeps viewers moving and coming back.

When to Use This Skill

Use this skill for HIIT and interval training content:

• Create Tabata workout videos with 20-second work / 10-second rest intervals
• Film 15-minute full-body HIIT circuits for busy viewers
• Build no-equipment apartment HIIT content (low-impact modifications available)
• Document cardio conditioning circuits for athletes
• Create "follow along" HIIT videos with visible countdown timers
• Produce express workout content (7-minute, 10-minute formats)

How to Describe Your HIIT Session

Be specific about work intervals, rest periods, exercises, and rounds.

Examples of good prompts:

• "20-minute full body HIIT: Tabata format — jump squats, push-ups, high knees, mountain climbers, burpees. 20 sec work / 10 sec rest, 8 rounds each. Show countdown timer, rep count, modifications for beginners."
• "15-minute apartment HIIT no jumping: squat pulses, push-up to plank hold, lateral shuffles, standing bicycle crunches — 40 sec work / 20 sec rest, 3 rounds. Low impact but high intensity."
• "4-minute Tabata abs: bicycle crunches and plank shoulder taps alternating. 20 on / 10 off x8 rounds. Quick finisher for after any workout."

Key Parameters

Workflow

1. Describe exercises, interval timing, rounds, and equipment
2. NemoVideo sequences the exercises with countdown timers
3. Work/rest overlays, round counters, and modifications added automatically
4. Export with high-energy music matched to HIIT pacing

API Usage

Tabata Full Body Circuit

curl -X POST https://mega-api-prod.nemovideo.ai/v1/run \
  -H "Authorization: Bearer YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "skill": "hiit-workout-video",
    "input": {
      "prompt": "20-minute full body Tabata HIIT: jump squats, push-ups, high knees, mountain climbers, burpees. Classic Tabata — 20 seconds work, 10 seconds rest, 8 rounds per exercise. Show countdown timer, modifications (squat instead of jump squat for beginners).",
      "interval_format": "tabata",
      "work_seconds": 20,
      "rest_seconds": 10,
      "rounds": 8,
      "equipment": ["none"],
      "impact_level": "high_impact",
      "show_timer": true,
      "duration_minutes": 20,
      "platform": "youtube",
      "hashtags": ["Tabata", "HIITWorkout", "FatBurner", "HomeWorkout"]
    }
  }'

Response:

{
  "job_id": "hiit_jkl012",
  "status": "processing",
  "estimated_seconds": 95,
  "poll_url": "https://mega-api-prod.nemovideo.ai/v1/jobs/hiit_jkl012"
}

Low-Impact Apartment HIIT (No Jumping)

curl -X POST https://mega-api-prod.nemovideo.ai/v1/run \
  -H "Authorization: Bearer YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "skill": "hiit-workout-video",
    "input": {
      "prompt": "15-minute apartment-friendly HIIT, no jumping: squat pulses 40 sec, push-up hold 40 sec, lateral shuffle steps 40 sec, standing bicycle crunches 40 sec, reverse lunge pulse 40 sec each leg. 20 sec rest between, 3 rounds. Heart rate up without disturbing downstairs neighbors.",
      "interval_format": "custom",
      "work_seconds": 40,
      "rest_seconds": 20,
      "rounds": 3,
      "equipment": ["none"],
      "impact_level": "low_impact",
      "show_timer": true,
      "duration_minutes": 15,
      "platform": "tiktok",
      "voiceover": true
    }
  }'

Tips for Best Results

• Specify the format: "Tabata" (20/10) vs "30 on 15 off" vs "EMOM" — each creates different pacing and music
• Mention impact level: "no jumping" or "low impact" for apartment content is a huge search term
• Include modifications: "squat instead of jump squat" gets beginner-friendly callouts automatically
• Duration up front: "15-minute HIIT" in the prompt helps NemoVideo fit the right number of rounds
• Countdown timers are key: Always set show_timer: true for follow-along HIIT content — viewers need to see the clock

Output Formats

Related Skills

• workout-video-creator — General strength and cardio training content
• gym-transformation-video — Show the HIIT program that drove your transformation
• yoga-video-maker — Recovery and flexibility content to pair with HIIT days
• running-video-maker — Cardio endurance complement to HIIT training

Common Questions

Can it show the countdown timer clearly during each interval? Set show_timer: true — the countdown displays prominently during every work and rest interval, making it easy to follow along.

What's the difference between Tabata, EMOM, and AMRAP formats? Tabata = 20 sec work / 10 sec rest × 8 rounds. EMOM = do X reps every minute, rest what remains. AMRAP = as many rounds as possible in a set time. Specify which format for accurate timer structure.

Can I create a quick 4-minute Tabata finisher? Yes — describe the 2 exercises and set interval_format: "tabata", rounds: 8, duration_minutes: 4. Short finishers are a popular format for social content.