Sample High Intensity Interval Training Workouts
Sprint 20 seconds / walk 10 seconds x 8 times
Skip 20 seconds on 10 seconds offMusic helps with motivation when skipping.
Body weight strength training
Use an activity or make combinations of any strength exercise:
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.
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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