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

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

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