.hiit-page{--hiit-red:#d01c17;--hiit-ink:#141414;--hiit-muted:#62666d;--hiit-line:#e4e5e8;--hiit-soft:#f7f8fa;--hiit-dark:#121419;color:var(--hiit-ink);background:#fff}.hiit-page *{box-sizing:border-box}.hiit-page [hidden]{display:none!important}.hiit-page a{color:inherit}.hiit-page .container{width:min(1120px,calc(100% - 32px));margin-inline:auto}.hiit-breadcrumb{display:flex;flex-wrap:wrap;gap:8px;align-items:center;font-size:.79rem;color:#6e7279;margin-bottom:24px}.hiit-breadcrumb a{text-decoration:none}.hiit-breadcrumb a:hover{text-decoration:underline}.hiit-hero{padding:42px 0 58px;background:radial-gradient(circle at 84% 18%,rgba(208,28,23,.10),transparent 28%),linear-gradient(180deg,#fff,#fff8f7)}.hiit-hero-grid,.hiit-tool-grid,.hiit-content-grid{display:grid;grid-template-columns:minmax(0,1.35fr) minmax(300px,.65fr);gap:28px}.hiit-hero-grid{align-items:center}.hiit-eyebrow,.hiit-overline{margin:0 0 10px;color:var(--hiit-red);font-size:.74rem;font-weight:850;letter-spacing:.09em;text-transform:uppercase}.hiit-hero h1{font-size:clamp(2.45rem,5vw,4.9rem);line-height:.98;letter-spacing:-.055em;margin:0 0 18px}.hiit-lead{font-size:clamp(1.02rem,1.7vw,1.24rem);line-height:1.67;color:#555b64;max-width:800px}.hiit-hero-pills{display:flex;flex-wrap:wrap;gap:8px;margin-top:23px}.hiit-hero-pills span{display:inline-flex;padding:8px 11px;border-radius:999px;background:#fff;border:1px solid #ead8d7;font-size:.76rem;font-weight:750}.hiit-hero-note{padding:29px;border-radius:23px;background:var(--hiit-dark);color:#fff;box-shadow:0 22px 55px rgba(20,20,20,.14)}.hiit-hero-note>span{display:block;color:#f28e8a;font-size:.72rem;font-weight:850;text-transform:uppercase;letter-spacing:.08em}.hiit-hero-note strong{display:block;font-size:1.42rem;margin:9px 0}.hiit-hero-note p{margin:0;color:#c7cbd1;line-height:1.65}.hiit-tool{padding:66px 0}.hiit-tool-grid{align-items:stretch}.hiit-config-card,.hiit-clock-card{border:1px solid var(--hiit-line);border-radius:24px;padding:28px;box-shadow:0 18px 48px rgba(20,20,20,.07)}.hiit-section-heading h2,.hiit-content-grid h2,.hiit-sources-box h2,.hiit-disclaimer-box h2{font-size:clamp(1.55rem,2.8vw,2.45rem);letter-spacing:-.035em;line-height:1.08;margin:0 0 12px}.hiit-section-heading>p:last-child,.hiit-content-grid p{color:var(--hiit-muted);line-height:1.68}.hiit-fields{display:grid;grid-template-columns:1fr 1fr;gap:15px;margin-top:20px}.hiit-fields>label>span:first-child,.hiit-round-rest label>span:first-child,.hiit-exercise-names>span:first-child{display:block;font-weight:780;font-size:.84rem;margin-bottom:7px}.hiit-input-wrap{display:flex;align-items:center;min-height:48px;border:1px solid #dadde2;border-radius:12px;overflow:hidden;background:#fff}.hiit-input-wrap:focus-within,.hiit-exercise-names input:focus-visible{border-color:var(--hiit-red);box-shadow:0 0 0 3px rgba(208,28,23,.1);outline:0}.hiit-input-wrap input,.hiit-input-wrap select{width:100%;border:0;outline:0;background:transparent;padding:12px 13px;font:inherit;color:var(--hiit-ink)}.hiit-input-wrap b{padding:0 13px;border-left:1px solid var(--hiit-line);color:#767c85;font-size:.76rem}.hiit-fields small,.hiit-round-rest small,.hiit-exercise-names small{display:block;color:#777d86;font-size:.73rem;line-height:1.42;margin-top:5px}.hiit-toggle{display:flex;align-items:flex-start;gap:11px;border:1px solid var(--hiit-line);border-radius:13px;padding:13px 14px;cursor:pointer}.hiit-toggle input{margin-top:3px;accent-color:var(--hiit-red)}.hiit-toggle strong,.hiit-toggle small{display:block}.hiit-toggle small{color:#777;margin-top:2px;line-height:1.45}.hiit-round-toggle{margin-top:18px}.hiit-round-rest{margin-top:13px}.hiit-exercise-names{display:block;margin-top:15px}.hiit-exercise-names em{font-weight:500;color:#82868d;font-style:normal}.hiit-exercise-names input{width:100%;min-height:48px;border:1px solid #dadde2;border-radius:12px;padding:12px 13px;font:inherit}.hiit-cues{border:0;margin:18px 0 0;padding:0}.hiit-cues legend{font-size:.84rem;font-weight:820;margin-bottom:9px}.hiit-form-error{margin-top:14px;padding:12px 14px;border-radius:11px;background:#fff1f0;color:#9d1612;border:1px solid #f2c1bf;font-size:.86rem}.hiit-plan{margin-top:17px;padding:15px 17px;background:#f8f8f9;border:1px solid var(--hiit-line);border-radius:15px}.hiit-plan span,.hiit-plan small{display:block;color:#6a7079}.hiit-plan strong{display:block;font-size:1.55rem;letter-spacing:-.03em;margin:3px 0}.hiit-presets{display:flex;flex-wrap:wrap;align-items:center;gap:7px;margin-top:14px}.hiit-presets>span{font-size:.75rem;color:#777;font-weight:750}.hiit-presets button{border:1px solid var(--hiit-line);background:#fff;border-radius:999px;padding:7px 10px;font-size:.73rem;cursor:pointer}.hiit-presets button:hover{border-color:#bbb}.hiit-presets button:focus-visible,.hiit-controls button:focus-visible{outline:3px solid rgba(208,28,23,.22);outline-offset:2px}.hiit-clock-card{background:var(--hiit-dark);color:#fff;display:flex;flex-direction:column;justify-content:center;min-height:650px;position:relative;overflow:hidden}.hiit-clock-card:before{content:"";position:absolute;width:380px;height:380px;border-radius:50%;right:-145px;top:-145px;background:radial-gradient(circle,rgba(208,28,23,.34),transparent 68%);pointer-events:none}.hiit-status-row{display:flex;justify-content:space-between;gap:12px;align-items:center;color:#c8ccd2;font-size:.82rem;position:relative}.hiit-state-pill{display:inline-flex;padding:7px 10px;border-radius:999px;background:#2b2e34;color:#fff;font-weight:850;letter-spacing:.06em}.hiit-clock-card[data-timer-state="work"] .hiit-state-pill{background:var(--hiit-red)}.hiit-clock-card[data-timer-state="rest"] .hiit-state-pill{background:#246e91}.hiit-clock-card[data-timer-state="round-rest"] .hiit-state-pill{background:#5b4d9a}.hiit-clock-card[data-timer-state="prep"] .hiit-state-pill{background:#8a6506}.hiit-clock-card[data-timer-state="paused"] .hiit-state-pill{background:#59606c}.hiit-clock-card[data-timer-state="complete"] .hiit-state-pill{background:#226b43}.hiit-exercise-name{text-align:center;margin-top:38px;font-size:clamp(1rem,2vw,1.28rem);font-weight:800;color:#f2f3f4;min-height:30px}.hiit-clock{font-variant-numeric:tabular-nums;text-align:center;margin:14px 0 11px;position:relative}.hiit-clock span{font-size:clamp(4.4rem,11vw,7.3rem);font-weight:860;letter-spacing:-.075em;line-height:.9}.hiit-next{text-align:center;color:#bdc2c9;min-height:25px;line-height:1.45}.hiit-phase-progress,.hiit-progress{height:9px;background:#2d3036;border-radius:999px;overflow:hidden}.hiit-phase-progress{margin:25px 0 14px}.hiit-progress{margin-top:16px}.hiit-phase-progress span,.hiit-progress span{display:block;height:100%;width:0;background:var(--hiit-red);border-radius:inherit;transition:width .12s linear}.hiit-progress span{background:#e7e9ed}.hiit-session-progress{display:grid;grid-template-columns:repeat(3,1fr);gap:9px}.hiit-session-progress div{background:#1c1f24;border:1px solid #2c3037;border-radius:13px;padding:12px}.hiit-session-progress span{display:block;color:#9ea4ad;font-size:.69rem;text-transform:uppercase;letter-spacing:.06em}.hiit-session-progress strong{display:block;font-variant-numeric:tabular-nums;margin-top:3px;font-size:.9rem}.hiit-controls{display:grid;grid-template-columns:1.15fr 1fr 1fr 1fr;gap:8px;margin-top:22px}.hiit-controls .btn{min-height:46px;border-radius:12px;border:1px solid transparent;font-weight:820;cursor:pointer}.hiit-primary{background:var(--hiit-red);color:#fff}.hiit-secondary{background:#22262c;color:#fff;border-color:#3b4049!important}.hiit-controls button:disabled{opacity:.43;cursor:not-allowed}.hiit-noscript{margin-top:15px;padding:12px;background:#292d33;border-radius:10px;color:#e1e3e6;font-size:.81rem}.hiit-section{padding:72px 0}.hiit-section-soft{background:var(--hiit-soft)}.hiit-section-dark{background:#101216;color:#fff}.hiit-section-dark .hiit-content-grid p{color:#c5c9cf}.hiit-code-card,.hiit-example-card{border-radius:22px;padding:26px;background:#fff;border:1px solid var(--hiit-line);box-shadow:0 15px 40px rgba(20,20,20,.06)}.hiit-code-card>span,.hiit-example-card>span{font-size:.74rem;text-transform:uppercase;letter-spacing:.08em;font-weight:850;color:var(--hiit-red)}.hiit-code-card code{display:block;margin-top:10px;padding:10px 12px;border-radius:9px;background:#181b20;color:#f2f3f4;font-size:.81rem;overflow:auto}.hiit-code-card p,.hiit-example-card p{margin-bottom:0}.hiit-example-card ol{padding-left:21px;margin:16px 0}.hiit-example-card li{padding:5px 0}.hiit-tips{display:grid;gap:11px}.hiit-tips article{display:grid;grid-template-columns:44px 1fr;gap:14px;padding:16px 0;border-bottom:1px solid #2a2e34}.hiit-tips article:last-child{border-bottom:0}.hiit-tips article>strong{color:#f27d79}.hiit-tips h3{margin:0 0 5px;font-size:1rem}.hiit-tips p{margin:0}.hiit-related{display:grid;grid-template-columns:repeat(3,1fr);gap:12px}.hiit-related a{display:block;text-decoration:none;border:1px solid var(--hiit-line);border-radius:16px;padding:18px;background:#fff;transition:transform .15s ease,border-color .15s ease}.hiit-related a:hover{transform:translateY(-2px);border-color:#c8cbd0}.hiit-related span{display:block;color:#777d85;font-size:.74rem;margin-bottom:5px}.hiit-related strong{font-size:.92rem}.hiit-faq{display:grid;grid-template-columns:1fr 1fr;gap:14px}.hiit-faq article{border:1px solid var(--hiit-line);border-radius:17px;padding:20px;background:#fff}.hiit-faq h3{margin:0 0 8px;font-size:1rem}.hiit-faq p{margin:0;color:var(--hiit-muted);line-height:1.65}.hiit-sources{padding-top:18px}.hiit-sources-box,.hiit-disclaimer-box{border:1px solid var(--hiit-line);border-radius:20px;padding:26px}.hiit-sources-box ul{padding-left:20px;color:var(--hiit-muted);line-height:1.7}.hiit-sources-box li+li{margin-top:8px}.hiit-review-date{font-size:.8rem;color:#777}.hiit-disclaimer{padding:18px 0 78px}.hiit-disclaimer-box{background:#fff8f7;border-color:#f0d3d1}.hiit-disclaimer-box p{margin:0;color:#5f6268;line-height:1.65}.hiit-deferred{content-visibility:auto;contain-intrinsic-size:1px 620px}.sr-only{position:absolute!important;width:1px!important;height:1px!important;padding:0!important;margin:-1px!important;overflow:hidden!important;clip:rect(0,0,0,0)!important;white-space:nowrap!important;border:0!important}@media(max-width:1020px){.hiit-hero-grid,.hiit-tool-grid,.hiit-content-grid{grid-template-columns:1fr}.hiit-clock-card{min-height:540px}.hiit-related{grid-template-columns:1fr 1fr}}@media(max-width:700px){.hiit-hero{padding:28px 0 40px}.hiit-tool,.hiit-section{padding:48px 0}.hiit-config-card,.hiit-clock-card{padding:22px;border-radius:20px}.hiit-fields,.hiit-faq,.hiit-related{grid-template-columns:1fr}.hiit-clock span{font-size:clamp(4rem,20vw,6.3rem)}.hiit-controls{grid-template-columns:1fr 1fr}.hiit-session-progress{grid-template-columns:1fr}.hiit-hero-note{padding:24px}}@media(max-width:430px){.hiit-clock-card{min-height:500px}.hiit-clock{margin-top:12px}.hiit-controls{grid-template-columns:1fr}.hiit-presets button{padding:8px 11px}.hiit-status-row{align-items:flex-start;flex-direction:column}}@media(prefers-reduced-motion:reduce){.hiit-phase-progress span,.hiit-progress span,.hiit-related a{transition:none!important;scroll-behavior:auto!important}}
