hiit-workout-plan/index.html at main · Yaroslav13-13/hiit-workout-plan · GitHub

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<!DOCTYPE html>
<html lang="en">
  <head>
    <meta charset="UTF-8" />
    <meta name="viewport" content="width=device-width, initial-scale=1.0" />
    <title>HIIT•IT</title>
    <link
      rel="icon"
      type="image/png"
      href="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTcHIGU9eZRWz8LVBerV7ebZQLd38hcij7k2Q&s"
    />
    <link rel="stylesheet" href="style.css" />
    <script type="module" src="./script.js"></script>
  </head>
  <body>
    <header>
      <h1 id="title">HIIT: 4-Week Plan + Timer</h1>
      <div class="sub" id="subtitle">
        One round: <b>60s work |</b> <b>20s rest |</b> <b>10 rounds</b>
      </div>

      <div class="controls">
        <button id="theme-toggle">🌙</button>
      </div>
    </header>

    <main class="grid">
      <!-- Workout Combos -->
      <section class="card">
        <h2>Workout Combos</h2>
        <div class="tabs">
          <div class="tab active" data-tab="jump">High-Impact</div>
          <div class="tab" data-tab="low">Low-Impact</div>
        </div>

        <div class="tab-content">
          <div id="jump" class="tabpane">
            <span class="pill">10 min</span>
            <span class="pill">60/20</span>
            <ol>
              <li>Burpees</li>
              <li>Mountain Climbers</li>
              <li>Jump Squats</li>
              <li>Jumping Lunges</li>
              <li>Push-Up + Jump</li>
              <li>High-Knee Sprint in Place</li>
              <li>Plank Twist</li>
              <li>Jumping Jacks</li>
              <li>Squat + Arm Throw</li>
              <li><b>Finish Strong — Burpees Max</b></li>
            </ol>
          </div>

          <div id="low" class="tabpane" hidden>
            <span class="pill">10 min</span>
            <span class="pill">60/20</span>
            <ol>
              <li>Burpees (No Jump)</li>
              <li>Mountain Climbers</li>
              <li>Controlled Squats</li>
              <li>Reverse Lunges</li>
              <li>Push-Up + Knee Lift</li>
              <li>High-Knee March</li>
              <li>Plank Shoulder Tap</li>
              <li>Arm Jacks</li>
              <li>Squat + Torso Twist</li>
              <li><b>Finish Strong — Plank Knee Tucks</b></li>
            </ol>
          </div>
        </div>
      </section>

      <!-- Interval Timer -->
      <section class="card">
        <h2>Interval Timer</h2>
        <div class="timer">
          <div class="screen">
            <div>
              <div class="time" id="time">01:00</div>
              <span class="phase" id="phase">Round 1/10 — Work</span>
            </div>
          </div>

          <div class="row">
            <button class="primary" id="start">Start</button>
            <button id="pause">Pause</button>
            <button class="warn" id="reset">Reset</button>
          </div>

          <div class="cfg">
            <div>
              <label>Work (sec)</label>
              <input type="number" id="work" value="60" min="5" max="300" />
            </div>
            <div>
              <label>Rest (sec)</label>
              <input type="number" id="rest" value="20" min="0" max="300" />
            </div>
            <div>
              <label>Rounds</label>
              <input type="number" id="rounds" value="10" min="1" max="50" />
            </div>
          </div>
          <p class="hint">
            Tip: Keep your heart rate at 70–85% max for fat burn.
          </p>
        </div>
      </section>

      <!-- 4-Week Schedule -->
      <section class="card" style="grid-column: 1/-1">
        <h2>4-Week Schedule</h2>
        <div class="hint">
          Recommendation: 4 workouts/week, alternate between combos.
        </div>
        <table>
          <thead>
            <tr>
              <th>Week</th>
              <th>Mon</th>
              <th>Tue</th>
              <th>Wed</th>
              <th>Thu</th>
              <th>Fri</th>
              <th>Sat</th>
              <th>Sun</th>
            </tr>
          </thead>
          <tbody>
            <tr>
              <td>1</td>
              <td>High-Impact</td>
              <td>Rest</td>
              <td>Low-Impact</td>
              <td>Rest</td>
              <td>High-Impact</td>
              <td>Low-Impact</td>
              <td>Rest</td>
            </tr>
            <tr>
              <td>2</td>
              <td>Low-Impact</td>
              <td>Rest</td>
              <td>High-Impact</td>
              <td>Rest</td>
              <td>Low-Impact</td>
              <td>High-Impact</td>
              <td>Rest</td>
            </tr>
            <tr>
              <td>3</td>
              <td>High-Impact</td>
              <td>Rest</td>
              <td>Low-Impact</td>
              <td>Rest</td>
              <td>High-Impact</td>
              <td>Low-Impact</td>
              <td>Rest</td>
            </tr>
            <tr>
              <td>4</td>
              <td>Low-Impact</td>
              <td>Rest</td>
              <td>High-Impact</td>
              <td>Rest</td>
              <td>Low-Impact</td>
              <td>High-Impact</td>
              <td>Rest</td>
            </tr>
          </tbody>
        </table>
      </section>
    </main>

    <footer>Remember: 3–5 min warm-up + 3–5 min cool-down.</footer>
  </body>
</html>