5 AI-Powered Training Modalities: Functional, HIIT, Yoga, Chair Tai Chi & Military Calisthenics

Functional training is built on movements that mirror everyday activities: squatting, pushing, pulling, carrying, rotating. KruxFit's AI generates sessions with multi-joint exercises across all 3 planes of movement.

Session structure: - Dynamic warm-up (5 min): joint mobility and muscle activation - Block A — Functional strength (10-15 min): squats, presses, hip hinge patterns - Block B — Metabolic circuit (10-15 min): 4-6 exercises in circuit format - Block C — Functional core (5 min): anti-rotation, anti-extension, stability - Cool-down (5 min): stretching and breathwork

Equipment by location: - Home: bodyweight, resistance bands, dumbbells, chair - Gym: kettlebells, TRX, battle ropes, slam balls, plyo box - Outdoor: bodyweight, bands, park bench, stairs, pull-up bar

Perfect for anyone who wants to improve movement quality. The AI scales complexity: beginners use bodyweight, advanced athletes work with loads, instability, and unilateral movements.

HIIT alternates maximum effort periods with short rest intervals. It is the most time-efficient method for burning fat, improving cardiovascular endurance, and boosting EPOC (excess post-exercise oxygen consumption).

Ratios by goal: - Fat burn: 30s work / 30s rest (1:1) - Endurance: 40s work / 20s rest (2:1) - Power: 20s work / 40s rest (1:2)

Available formats: - Tabata: 20s work / 10s rest x 8 rounds - EMOM (Every Minute On the Minute) - AMRAP (As Many Rounds As Possible) - Station circuits

The AI selects exercises that do not require complex technique — the goal is keeping heart rate elevated. Sessions from 15 to 45 minutes with estimated calorie burn of 8-16 kcal/minute depending on level.

Estimated calorie burn: - Beginner: 8-10 kcal/min - Intermediate: 10-13 kcal/min - Advanced: 13-16 kcal/min

KruxFit AI generates yoga sessions in 5 different styles:

1. Vinyasa — Dynamic flow synchronized with breath. Ideal for those seeking continuous movement and physical challenge.

2. Hatha — Sustained poses with precise alignment. Perfect for beginners and deepening each asana.

3. Power Yoga — Focused on strength and muscular endurance. Challenging poses with fluid transitions.

4. Yin Yoga — Passive poses held 3-5 minutes. Targets deep connective tissue and extreme flexibility.

5. Restorative — Supported poses with props (blankets, blocks, bolsters). Activates the parasympathetic nervous system, ideal for recovery.

Each session includes breath cues (pranayama), beginner modifications, advanced progressions, and a final savasana sequence. The AI adapts poses based on your injuries and mobility limitations.

Chair Tai Chi is an adaptation of traditional Tai Chi designed for people who prefer or need to train while seated. Ideal for seniors, people with reduced mobility, office workers, and anyone seeking stress relief.

Proven benefits: - Improved balance and proprioception - Reduced joint pain and stiffness - Decreased stress and anxiety - Better circulation - Gentle strengthening of extremities

Session structure: 1. Opening with breathwork and centering (3 min) 2. Seated warm-up movements (5 min) 3. Main sequence of adapted forms (10-15 min) 4. Balance and coordination exercises (5 min) 5. Closing meditation and breathwork (3-5 min)

The AI generates detailed instructions for each movement, including modifications for different mobility levels. You only need a stable chair without wheels. Sessions from 15 to 30 minutes.

Military Calisthenics is based on physical training protocols used by armed forces worldwide. Basic exercises executed with volume, intensity, and rigid structure. No equipment needed — just your body and discipline.

5 available protocols:

1. PT Circuit — Physical fitness circuit: push-ups, squats, sit-ups, burpees in timed rounds.

2. Pyramid — Pyramid structure: reps increase progressively then decrease. Example: 1-2-3-4-5-4-3-2-1 push-ups with squats between sets.

3. Ladder — Similar to pyramid but ascent only. Constant increment until failure or target.

4. Smoke Session — High-volume session with no programmed rest. The AI structures 5-8 minute blocks of continuous effort.

5. Combat Fitness — Explosive movements: bear crawls, sprints, jumps, drags. Prepares for real-world physical performance.

Estimated calorie burn: - Beginner: 8-10 kcal/min - Intermediate: 10-13 kcal/min - Advanced: 13-16 kcal/min

Training sessions are available on all KruxFit AI plans:

Every session is generated in real time by AI, not from predefined templates. This means even two sessions with the same parameters will be different.

1. Log in to KruxFit AI or sign up for free 2. Go to Sessions from the sidebar menu 3. Choose your modality: Functional, HIIT, Yoga, Tai Chi, or Military 4. Configure: location (home, gym, outdoor), level, duration, and focus 5. Generate: the AI creates your personalized session in seconds 6. Train: follow the exercises with detailed instructions

You can generate different sessions every day or revisit your favorites. Session history is saved so you can return to any session anytime.