PDF guide
HIIT and Cardio: 30 Minutes That CountAn 8-week program in 3 levels, 16 ready-to-use workouts, and the right way to dial in intensity
PDF · 27 pages · $29
You know how to build and dose an effective 15- to 30-minute HIIT workout, at home, at the gym or outdoors, and fit it into your week without burning out.
Who it's for
Busy people who want better cardio fitness, beginners who want to start interval training without getting hurt, and active people who want to structure their cardio.
Inside
- What HIIT really does (and doesn't do), according to the research
- Dialing in intensity: heart rate, perceived effort, the talk test
- A 5-minute fitness test to repeat every 4 weeks
- Formats: 30/30, 40/20, Tabata, EMOM, AMRAP, 4 × 4 minutes
- 24 exercises explained, each with an easier and a harder version
- An 8-week program in 3 levels
- 16 ready-to-use workouts, 12 to 35 minutes
- Training log and weekly load tracking
What you get
- The full guide as a PDF (27 A4 pages), to print or read on your phone
- Week-by-week plans: exercises, sets, reps, rest and progression
- Exercise technique and the most common mistakes
- A tick-box training log at the end
- The studies behind the advice, with references
$29one-time payment
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In pictures
Illustrative photos, published by their authors under a free licence.
✓ VerifiedReviewed by industry professionals
Sourced, checked guides, reviewed by pros
- scientific studies cited, each with its DOI
- 15scientific studies cited, each with its DOI
- pages with a paginated contents page, updated October 2026
- 27pages with a paginated contents page, updated October 2026
- automated checks on every site update
- 61automated checks on every site update
The method
- 1Primary sources: published studies and official guidelines, never a forum.
- 2Every number linked to its source, listed at the end of the guide.
- 3Dated editions: every guide shows its update date.
Built from the guidelines and publications of:
- World Health Organization
- British Journal of Sports Medicine
- Journal of Strength and Conditioning Research
Chapters
- 01Before You Start
- 02What HIIT Really Does
- 03Dialing In Intensity
- 04Your Fitness Test
- 05HIIT Formats
- 06The 24 Exercises
- 07Warm-Up and Cool-Down
- 08The 8-Week Program
- 09The 16 Workouts
- 10HIIT and Weight Loss
- 11Recovery and Warning Signs
- 12After the 8 Weeks
- 13Training Log
- 14Sources
Pick your plan
One guide, one pack or the whole library
Same format, same cited sources: only the number of programs changes.
One guide
One clear goal, one complete plan.
$29
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
One pack
Several guides on the same theme.
$59
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
- Best value
Complete library
Every training guide plus the 12-week Program.
$149
instead of $571 one by one · you save $422
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
Payment and delivery
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These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.