Skip to content
All free tools
  1. Home
  2. Templates
  3. Fitness & nutrition

Sports & Nutrition KDP Interiors: Free Workout, Habit and Recipe Pages

A training log, a habit tracker and a recipe book — the three interiors a fitness or healthy-eating journal is usually built from. Free, ready for KDP.

Made by BookBird · Free to use in your own books · Margins set to Amazon KDP’s rules

Workout log: a two-page spread of the interior

Journals & logs

Workout log

One session per page: exercises with sets, reps and weight, a cardio table and notes.

Download free PDF

KDP setup
Trim
6" × 9", 8.5" × 11"
Pages
120
Interior
Black ink, white paper
Bleed
No bleed — page size equals trim size
Margins
Inside 0.5", outside 0.375", top 0.5", bottom 0.5"
Low-content
Yes — tick the Low-content box
Habit tracker: a two-page spread of the interior

Planners & trackers

Habit tracker

A month on a spread: eight habits by 31 days on the left, a month-in-review page on the right. 59 months.

Download free PDF

KDP setup
Trim
6" × 9", 8.5" × 11"
Pages
120 — two-page spreads from page 2
Interior
Black ink, white paper
Bleed
No bleed — page size equals trim size
Margins
Inside 0.5", outside 0.375", top 0.5", bottom 0.5"
Low-content
Yes — tick the Low-content box
Recipe book: a two-page spread of the interior

Journals & logs

Recipe book

A four-page recipe index, then one numbered recipe page each: servings, times, ingredients, directions.

Download free PDF

KDP setup
Trim
6" × 9", 8.5" × 11"
Pages
120
Interior
Black ink, white paper
Bleed
No bleed — page size equals trim size
Margins
Inside 0.5", outside 0.375", top 0.5", bottom 0.5"
Low-content
Yes — tick the Low-content box

Combining them into one journal

Each file is a complete 120-page book. To make a combined fitness journal — say, a habit tracker month followed by workout pages — take pages from the files in any PDF editor and keep the total even. Keep spreads together: in the habit tracker, the grid (an even page) faces its month-in-review page (the next odd page).

KDP counts log books — “tracking habits, activity, thankfulness” in its words — as low-content, so the Low-content box applies to all three.

How to publish a template on KDP, in 5 steps

  1. Download the PDF in your trim size

    Each file is a complete interior: the right page size, 120 pages (42 for the coloring book), margins already set. Nothing needs to be resized.

  2. Create a paperback on your KDP Bookshelf

    For a notebook, planner, journal or log, tick Low-content under Categories on the details page — KDP rejects a low-content book without it. Coloring books are not low-content in KDP’s own list, so leave the box unticked for those.

  3. Set the print options

    Black & white interior on white paper, the trim size of the file you downloaded, and No bleed. A low-content book can be published without an ISBN or with your own; it is not eligible for a free KDP ISBN.

  4. Upload the interior and a cover

    Upload the PDF as the manuscript. The cover is yours to make: the cover calculator gives the full cover size and spine width for your trim and page count. KDP prints spine text only on books with more than 79 pages, so a 120-page book can carry it.

  5. Preview, order a proof, publish

    Open Launch Previewer in the Book Preview section and fix anything it flags, order a printed proof if you want to hold it first, then set your price — the royalty calculator shows the printing cost and what you earn per copy.

More free templates

A problem with a file, or a question? Get in touch, or request a template we have not made yet.