part I. Getting started & understanding HIIT: How HIIT works ; How your body moves ; Intensity versus duration ; Fit tests and results ; Your HIIT kit list ; Workout intensity guide ; Warm-up stretch and cool-down ; Health and safety ; If you injure yourself

part II. The workouts: The 4-minute fat-burner HIIT workout ; The 7-minute HIIT workout ; Beginner's HIIT workout ; Park bench HIIT workout ; Home HIIT circuits ; The get-strong HIIT workout ; Shrink that belly HIIT workout ; The super body sculptor HIIT workout ; The ultimate HIIT fat burner ; The walking HIIT workout ; Running HIIT workout ; The free weights HIIT workout ; The skipping HIIT workout ; The skinny jeans in 3 mives HIIT workout ; The calorie-burning chair HIIT workout

part III. Nutrition: Learn about clean fit food ; What makes a healthy clean fit diet ; The dangers of sugar ; Size matters! ; The clean fit food scale ; My 7-day clean fit food eating plan ; How to keep on track.