Evidence-based plan
HIIT Express
Three short high-intensity sessions per week. Efficient for people who can't fit longer workouts in.
Sources & evidence
Every recommendation below links to the original guideline or peer-reviewed study. In plain language, here's what the research found.
World Health Organization (2020)
What it means: Adults who hit 150–300 min of moderate activity per week lower their risk of early death, heart disease, stroke, type 2 diabetes, and several cancers.
Nature Medicine (2022)
What it means: 3–4 minutes of vigorous activity a day was linked to a 40% lower risk of all-cause mortality.
These summaries are for education, not medical advice. Talk to your clinician before starting a new program, especially if you have a health condition.
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