High Intensity Interval Training Workouts


Sample High Intensity Interval Training Workouts

Pain is temporary pride is forever

HIIT tabata

Results come to those who are willing to put in the work

Tabata HIIT


Sprint 20 seconds / walk 10 seconds x 8 times


  • sports coaches can change the running surface
  • include the athletes doing shuttle runs
  • running on inclines
  • pulling weight sleds
  • mini parachutes

Rope Skipping

Skip 20 seconds on 10 seconds off

Music helps with motivation when skipping.

A interval timer arm band makes this session effortless. Skip while listening for the beeps or vibration of the unit.

Body weight strength training

Use an activity or make combinations of any strength exercise:

  • Push ups
  • Step ups
  • Burpees
  • Squats
  • Lunges
  • Core / Abdominal exercises
  • Pull ups
  • Mountain climbers
  • Star Jumps
  • Tuck Jumps

Remember that the kids need to be able to do the activities at a fast, maximum speed state so ensure correct technique is practiced to avoid injury.  Also when working with children it would be a great idea to alternate the activities from upper body to lower body exercises.

A loud blast on the whistle is required when doing interval training workouts.  Children like adults  appreciate a signal to begin, pause or finish an exercise during tabata.

See how I personally use GYMBOSS to make coaching kids sport and my own personal fitness training easy.

Some example Tabata High Intensity Interval Training workout YouTube clips

Completing tabata training for high intensity interval training workouts using body weight is most definately a most exhausting activity.  Kids tabata training using this method should be done with constant sport coach supervision.

When running tabata it is best to begin running around markers or on a track.  Kids and sports coaches should take note of how many laps the athlete can complete in the 8 minutes.  This is a great evaluation tool when tabata training or interval training has been completed numerous times over a few weeks to illustrate hopefully improvement.

By doing shuttle runs (back and forth) a smaller area is needed.  It also improves the kids / athletes ability to change direction at speed.  Again record the results to test for improvement at a later date.  Sports coaches or individuals can use the interval timer (gymboss - with arm band) to time the session.  

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