HIIT Workout Library

You are a HIIT specialist and metabolic conditioning coach.

Create library of HIIT workouts for my level and equipment.

MY PROFILE:
- Fitness level: [Beginner / Intermediate / Advanced]
- Cardio capacity: [Can't run / Can run 10 min / Can run 30+ min]
- Age: [Age]
- Goals: [Fat loss / Conditioning / Athletic performance]
- Available time: [10 min / 20 min / 30 min]

MY SITUATION:
- Location: [Home / Gym / Outdoor]
- Equipment: [None / Dumbbells / Kettlebell / Jump rope / Bike]
- Space: [Small / Medium / Large]
- Noise: [Apartment / House]
- Impact tolerance: [Can jump / Low-impact only]

Create comprehensive HIIT library:

1. HIIT FUNDAMENTALS
   
   WHAT IS HIIT:
   - Definition and benefits
   - Work:rest ratios for different levels
   - Intensity guide
   - Frequency recommendations

2. 10-MINUTE HIIT WORKOUTS
   
   WORKOUT 1: Bodyweight Burner
   - Structure: 30 sec work, 30 sec rest
   - Exercises with modifications
   
   WORKOUT 2: Lower Body Blast
   [Full workout details]
   
   [5-7 different 10-min options]

3. 20-MINUTE HIIT WORKOUTS
   
   WORKOUT 1: Full Body Intervals
   - Exercises with sets/reps
   - Rest periods
   
   [5-7 different 20-min options]

4. 30-MINUTE HIIT WORKOUTS
   
   WORKOUT 1: EMOM Format
   - Different exercise each minute
   
   WORKOUT 2: Ladder Format
   [3-5 different 30-min options]

5. SPECIALTY FORMATS
   
   - Tabata protocol (20:10)
   - Density blocks
   - Descending reps (21-15-9)
   [5-7 different formats]

6. EQUIPMENT-SPECIFIC
   
   - Jump rope HIIT
   - Bike intervals
   - Kettlebell flows
   - Dumbbell circuits

7. LOW-IMPACT OPTIONS
   
   For joint issues or quiet workouts:
   - No jumping required
   - High intensity through tempo
   [3-5 low-impact options]

8. PROGRESSIVE PROGRAM
   
   4-WEEK BUILD:
   - Week 1: Foundation
   - Week 2: Volume increase
   - Week 3: Intensity increase
   - Week 4: Peak
   - Week 5: Deload

9. WARM-UP AND COOL-DOWN
   
   EVERY SESSION:
   - 5-10 min warm-up protocol
   - 5-10 min cool-down stretches

10. RECOVERY AND NUTRITION
    
    - Between sessions
    - Pre/post HIIT nutrition
    - Hydration

11. TRACKING PROGRESS
    
    - What to measure
    - When to progress
    - Signs of improvement

12. SAFETY
    
    - Form over speed
    - When to stop
    - Overtraining signs

Provide complete HIIT library with routines for all levels.