Free health e-books
113 guides on weight loss, nutrition, fitness, yoga, stress and healthy aging. Free with an Absofitly account.
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Fitness and exercise
32 e-books- Fitness and exercise
10 Muscle Building Myths Exposed
A short guide that looks at ten common beliefs about building muscle, from protein intake and carbohydrates to supplements, rep counts and workout variety. It explains what each myth gets wrong and offers practical points to consider when planning strength training and the meals around your workouts.
9 pages · PDF Read free - Fitness and exercise
7 Kettlebell Exercises for Core Strength
An introduction to kettlebell training: what kettlebells are, where they came from, how they differ from dumbbells and how to choose a starting weight. It walks through basic techniques and seven core-focused exercises, with advice on building up slowly and training safely.
29 pages · PDF Read free - Fitness and exercise
Becoming Stronger: A Ten-Minute Full-Body Workout
A short guide to a quick bodyweight routine built on pull-ups, push-ups and jumping squats that you can do at home in about ten minutes. It explains why sticking with a simple plan matters more than a perfect one, and shows how gymnastic rings can add variety to a home workout.
14 pages · PDF Read free - Fitness and exercise
Body Power and Endurance
A guide to building a balanced plan for strength and stamina. You will learn how to assess your current fitness, prepare mentally, fuel your training with good nutrition, avoid common injuries, and add more advanced training techniques once the basics feel comfortable.
22 pages · PDF Read free - Fitness and exercise
Bulking and Cutting Cycle Basics
Learn what bulking and cutting phases are and how strength trainees alternate between them. The guide covers calorie and protein intake, meal timing, how much cardio to do while building muscle, varying rep ranges, keeping workouts short and the role of rest and sleep in recovery.
35 pages · PDF Read free - Fitness and exercise
Bulk Like the Hulk: A Muscle-Building Guide
A muscle-building guide for people who want to add size and strength. You will learn how to estimate body fat and calorie needs, plan a calorie surplus, track protein, carbs and fat, choose foods for a bulking phase, and structure lifting sessions for muscle growth.
34 pages · PDF Read free - Fitness and exercise
Bulk Up: Simple, Practical Weight Lifting
A straightforward introduction to weight lifting. It covers why people lift, common myths, choosing equipment, building a routine, warming up properly, eating after workouts and avoiding injury, giving beginners a clear picture of how to start strength training safely and stick with it.
26 pages · PDF Read free - Fitness and exercise
Easy Aerobics for Fitness
A friendly tour of aerobic exercise and the many ways to do it. Chapters cover water aerobics, aerobic dance, step and kickboxing classes, equipment options, breathing, aerobics for kids, choosing the style that suits you, and what to consider about exercising during pregnancy, always with your doctor's advice.
44 pages · PDF Read free - Fitness and exercise
Empowered Fitness: The Mindset Behind Getting Fit
Explore the mindset side of getting fit. The guide explains the five components of fitness, from aerobic endurance to flexibility, compares traditional and newer approaches to training, and shares tips for building the focus and commitment that make a fitness routine easier to stick with.
34 pages · PDF Read free - Fitness and exercise
Functional Fitness
An introduction to functional fitness, training that mirrors the movements of daily life. Readers learn what it is, how it compares with bodybuilding, heavy lifting and group classes, who it suits, how to fit it into an everyday routine, and common mistakes to avoid.
79 pages · PDF Read free - Fitness and exercise
Functional Strength Training
A guide to building strength you can use in everyday life. It explains the seven primal movement patterns, compound lifts, mobility work and foam rolling, and tools like kettlebells, Indian clubs and TRX, plus bodyweight training, isometrics, HIIT, resistance machines, CrossFit and eating to support your training.
38 pages · PDF Read free - Fitness and exercise
HIIT 2 Fit
An introduction to high-intensity interval training (HIIT). You will learn how interval workouts are structured, the science behind the afterburn effect, whether HIIT suits your current fitness level, and how to build short, equipment-free sessions you can customize and fit into a busy day.
80 pages · PDF Read free - Fitness and exercise
HIIT It Hard: A Guide to High-Intensity Interval Training
An introduction to high-intensity interval training. It explains the body's three energy systems, how to build a base level of fitness and how to start HIIT safely, then moves on to concurrent training, kettlebell swings, Tabata, fartlek, MetCon and cardio acceleration, and designing your own whole-body circuits.
23 pages · PDF Read free - Fitness and exercise
HIIT It Hard: Home HIIT Workouts
A short guide to high-intensity interval training at home. It explains how alternating hard and easy efforts works, how the body's energy systems respond, and how to structure your own home HIIT sessions sensibly so they suit your current fitness level and schedule.
8 pages · PDF Read free - Fitness and exercise
Kettlebell Training for Functional Strength
A short introduction to kettlebell training and why it has become popular. It explains how long hours of sitting affect posture and muscle balance, why varied, challenging movement matters for strength, balance and coordination, and how kettlebells offer a different approach to everyday fitness.
9 pages · PDF Read free - Fitness and exercise
Mass Gaining Kickstart
A guide to building muscle, starting with mindset. It covers setting specific goals, eating enough protein, planning a muscle-gain phase, what to know about supplements and which ones to be wary of, workouts for chest, arms, shoulders and core, and muscle-building nutrition for vegans.
77 pages · PDF Read free - Fitness and exercise
Muscle Building 101
A beginner's guide to building muscle. It covers checking in with your doctor, setting five-year and monthly goals, protein, fat and carbohydrate guidelines, popular eating approaches such as split meals and intermittent fasting, a sample five-day training split, and how to rest and recover.
55 pages · PDF Read free - Fitness and exercise
Muscle Gain Secrets
A muscle-building handbook covering mindset, protein and meal planning for a muscle-gain phase, and a look at popular supplements, including which to approach with caution. It includes chest, biceps, shoulder and core workouts, celebrity-inspired routines, and advice on building muscle on a vegan diet.
114 pages · PDF Read free - Fitness and exercise
Power Mass Blueprint
A guide to building muscle mass and strength. It starts with a champion's mindset, then covers choosing exercises, sets, resistance and rest periods, mixing up workouts, and the lifestyle side of training, including sleep, scheduled recovery time and staying hydrated.
84 pages · PDF Read free - Fitness and exercise
Ripped with Cardio
A cardio training guide for building a fitter, stronger body. It covers the types and intensities of cardio, choosing your fitness gear, putting together a training routine, stretching, handling common exercise injuries, and how weight management and nutrition fit in with your cardio plan.
27 pages · PDF Read free - Fitness and exercise
Running Riot: A Beginner's Running Guide
A beginner's guide to taking up running. You will learn why running is popular, how to set running goals, whether to count calories, what to know before your first run, eleven common mistakes to avoid, how to handle minor injuries, and ways to stay motivated.
45 pages · PDF Read free - Fitness and exercise
Six-Pack Abs Secrets
A practical guide to core training. It explains how body fat, genetics and consistency affect whether abdominal muscles show, then covers nutrition basics, foods to include, common ab exercises, cardio options, a sample workout, mistakes to avoid and how to keep a training routine going all year.
30 pages · PDF Read free - Fitness and exercise
Sprints and Marathons
A short guide to two very different kinds of running. It explains how sprinting and distance running use different muscle fibers and energy systems, whether sprint training suits you, tips for running faster, the basics of preparing for a marathon, and why breathing technique matters.
24 pages · PDF Read free - Fitness and exercise
The 300 Body: Build a Spartan Physique
A strength-training guide inspired by the Spartan warrior image. It explains when and where to train, how the program is structured, and how to perform the core lifts, including the deadlift, squat, chest press and pull-ups, plus core work, a nutrition chapter and a section on mindset.
61 pages · PDF Read free - Fitness and exercise
The Bible of Bodybuilding for Busy People
Written for people with packed schedules who still want to train. The book looks at how to find time to work out, whether morning or evening sessions suit you, which training approaches fit a busy life, several time-saving workout techniques, and ideas for keeping workouts interesting.
35 pages · PDF Read free - Fitness and exercise
The Definitive Guide to Cardio
A tour of cardio options at home and beyond: aerobics, swimming, jump rope, martial arts, rowing, stair climbers, rebounding, treadmills and more. Learn what equipment each needs, how to use it properly, and how to mix activities to keep your routine varied and interesting.
23 pages · PDF Read free - Fitness and exercise
The Fitness Mindset
A guide to building an empowered mindset for fitness. You will learn what true fitness means, how traditional and newer fitness ideas compare, why focus and determination matter, practical tips for staying empowered, and the pros and cons of this approach.
35 pages · PDF Read free - Fitness and exercise
The Functional Training Manual
A practical introduction to functional training: exercises that mirror everyday movements like squatting, reaching, bending and lifting. You will learn the core moves, how to scale each one up or down for your level, and how to build a routine that supports daily activities.
34 pages · PDF Read free - Fitness and exercise
The Home Workout Bible
A guide to training effectively at home. It covers setting up a home gym on a budget, the basics of how muscles grow, intensity techniques, leg training with and without weights, bodyweight skills, cardio options including HIIT and steady-state work, and how diet fits into the plan.
36 pages · PDF Read free - Fitness and exercise
Total Bodyweight Transformation
A guide to training with your own bodyweight. It covers the benefits of bodyweight training, a simple full-body workout and its variations, how muscle growth works, push-pull-legs splits, HIIT and Tabata sessions, and a glossary of push-up, pull-up, core and lower-body exercises.
32 pages · PDF Read free - Fitness and exercise
Transform Your Body with Sprints and HIIT
Learn what high-intensity interval training and sprint work are and how to use them. The guide explains the training zone to aim for, how often to do HIIT, and why many people choose it for building muscle, managing body composition, saving time and feeling more energetic.
21 pages · PDF Read free - Fitness and exercise
Walking: Your Steps to Health
A complete guide to walking for fitness. It covers choosing the right shoes, smart walking technique, tracking progress, power walking, dealing with the weather, fitting more steps into your daily life, what to know about walking and weight, and how to stay motivated.
35 pages · PDF Read free
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