[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-402645-105":59,"doc-detail-402645-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","the-home-hiit-guide-training-nutrition-guide","THE HOME HIIT GUIDE - Training & Nutrition Guide","","Home HIIT guide focused on combining effective home-based high-intensity interval training with nutrition planning for sustainable fat loss and muscle gain. Explains how to fuel progress through calorie awareness, balanced meal planning, and preparation to avoid high-calorie low-nutrient snacks. Includes a calorie recommendation overview by age, gender, and activity level, plus step-by-step methods to calculate BMR, TDEE, and goal calories using body measurements and activity factors, supported by simple, actionable guidance from a qualified nutritionist.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/the-home-hiit-guide-training-nutrition-guide/402645/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/the-home-hiit-guide-training-nutrition-guide/402645.png","ImageObject",300,407,{"name":92,"@type":93},"Rhys","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",12,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"How can food choices affect progress in a home HIIT program?","Question",{"text":113,"@type":114},"Eating the right foods in the right amounts supports body adaptation to consistent training. Proper nutrition helps you move closer to your goals and stay on track through physical demands.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What are the steps to calculate daily calorie needs?",{"text":118,"@type":114},"First calculate BMR, then multiply it by your PAL to get TDEE, and finally adjust TDEE for your goal using an approximate calorie change for fat loss with muscle gain or muscle gain alone.",{"name":120,"@type":111,"acceptedAnswer":121},"What is BMR and how is it calculated?",{"text":122,"@type":114},"BMR is your basal metabolic rate, the calories your body burns at rest for 24 hours. It uses weight in kilograms, height in centimetres, and age in years with different equations for women and men.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},402645,1791160993,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":140,"language":141,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":142,"faqs":143,"seo_title":144,"seo_description":67,"update_tm":145,"read_time":146,"preview_page_count":4},687207024643,"https://ap-avatar.wpscdn.com/davatar_3d24733baf745e90a7e4bdd5f77d97b2","I A M F O R E V E R F I T  \nTHE  \nHOME HIIT GUIDE  \nT R A I N I N G & N U T R I T I O N G U I D E  \nContents  \n1  \nLet's get started  \n2  \nFuel your progress  \n3  \nSupplements  \nsorted  \n4  \nThe winning workouts  \n5  \nTurn motivation into dedication  \n6  \nReasons your progress has plateaued  \n7  \nThe final word  \nLet’stalk  \nhome fitness  \nIt might feel like there’san overwhelming amount of information out there, but we’ve got the perfect formula for getting you closer to your goals.  \nhealthier? Step right this way…  \nBACK TO MENU  \nFuel your progress  \nIt’s tempting to think that you can eat whatever you want if you train hard enough, but in reality, if you want to progress and see real changes, you ought to consider what fuel goes in the tank.  \nEating the right foods—in the right amounts—can make all the difference to getting you closer to your goals, and will help to support  \nyour body through the physical demands of a consistent training schedule.  \nSticking to a well-balanced meal plan mostly comes down to forwardthinking and preparation—slip ups are much more likely to happen when you find yourself faced with cupboards filled with snacks that are easy to eat too much of. If you don’t put yourself in a position where highcalorie, low-nutrient snacks are the most convenient option, then you’ve already won half the battle.  \nWhile we can’t actually be there to steer you away from the biscuit tin, or convince you to get off the sofa to start meal prepping, we can at least make it easier for you to begin by giving you the tools you need, along with a little inspiration. Let’s face it, sometimes the hardest part of healthy eating is coming up with a plan fordinner that isn’t just ‘salad’.  \nWe caught up with qualified nutritionist Jennifer Blow to get the lowdown on how to feed your body for sustainable, long-lasting results.  \nIn this section we'll show you:  \nHow to calculate how many calories your body needs to achieve your goal .  \nThe major food groups and what percentage of your diet they should make up.  \nSuper-simple recipes and a meal plan so your journey doesn’t equal bland food or complicated kitchen routines.  \nNow get a calculator and a pen and paper handy for your personalised nutrition plan…  \nBACK TO MENU  \nMAKE CALORIES COUNT  \nThe amount you eat directly affects your body composition, so why do most of us use the generalised population guidelines (or none at all)?  \nIn reality, calorie requirements are as unique as you are—your age, gender, body composition, physical activity all affect how many you need per day, AKA your ‘total daily energy expenditure’.  \nLet’s take a look at some general calorie recommendations...  \n\n| AGE\u003Cbr>| SEDENTARY\u003Cbr>You’re not doing much exercise—just daily living activities\u003Cbr>(kcal) |  | MODERATELY ACTIVE\u003Cbr>A couple of gym sessions or long walks per week\u003Cbr>(kcal) |  | ACTIVE\u003Cbr>3+ gym sessions per week\u003Cbr>(kcal) |  |\n| --- | --- | --- | --- | --- | --- | --- |\n|  | M | F | M | F | M | F |\n| 18 | 2,400 | 1,800 | 2,800 | 2,000 | 3,200 | 2,400 |\n| 19-20 | 2,600 | 2,000 | 2,800 | 2,200 | 3,000 | 2,400 |\n| 21-25 | 2,400 | 2,000 | 2,800 | 2,200 | 3,000 | 2,400 |\n| 26-30 | 2,400 | 1,800 | 2,600 | 2,000 | 3,000 | 2,400 |\n| 31-35 | 2,400 | 1,800 | 2,600 | 2,000 | 3,000 | 2,200 |\n| 36-40 | 2,400 | 1,800 | 2,600 | 2,000 | 2,800 | 2,200 |\n| 41-45 | 2,200 | 1,800 | 2,600 | 2,000 | 2,800 | 2,200 |\n| 46-50 | 2,200 | 1,800 | 2,400 | 2,000 | 2,800 | 2,200 |\n| 51-55 | 2,200 | 1,600 | 2,400 | 1,800 | 2,800 | 2,200 |\n| 56-60 | 2,200 | 1,600 | 2,400 | 1,800 | 2,600 | 2,200 |\n| 61-65 | 2,000 | 1,600 | 2,400 | 1,800 | 2,600 | 2,000 |\n| 66-70 | 2,000 | 1,600 | 2,200 | 1,800 | 2,600 | 2,000 |\n| 71-75 | 2,000 | 1,600 | 2,200 | 1,800 | 2,600 | 2,000 |\n| 76+ | 2,000 | 1,600 | 2,200 | 1,800 | 2,400 | 2,000 |\n\nBACK TO MENU  \nWork out your  \ncalorie requirements: the science  \nNow it’s time to get personal. Follow these steps to work out how many calories your body needs to maintain your current body comp","cbCaicg6vwu9eHtC","https://ap.wps.com/l/cbCaicg6vwu9eHtC","pdf",6519572,54,"English","# Contents\n## Let's get started\n## Fuel your progress\n## Supplements\n## The winning workouts\n## Turn motivation into dedication\n## Reasons your progress has plateaued\n## The final word","[{\"question\":\"How can food choices affect progress in a home HIIT program?\",\"answer\":\"Eating the right foods in the right amounts supports body adaptation to consistent training. Proper nutrition helps you move closer to your goals and stay on track through physical demands.\"},{\"question\":\"What are the steps to calculate daily calorie needs?\",\"answer\":\"First calculate BMR, then multiply it by your PAL to get TDEE, and finally adjust TDEE for your goal using an approximate calorie change for fat loss with muscle gain or muscle gain alone.\"},{\"question\":\"What is BMR and how is it calculated?\",\"answer\":\"BMR is your basal metabolic rate, the calories your body burns at rest for 24 hours. It uses weight in kilograms, height in centimetres, and age in years with different equations for women and men.\"}]","THE HOME HIIT GUIDE - Training & Nutrition Guide | PDF",1790532343,136]