[Guide] Intro to High-Intensity Interval Training (HIIT)

Instructor and children doing high-intensity interval training

Beneficial for both adults and children, high-intensity interval training (aka HIIT) is a great way to get up, get moving, and get in shape. Whether it be for off-season prep or just as a means to keep up some physicality in our lives, these regimens provide a lot of great additions to the body and our overall health.

Today, we’re breaking down HIIT in accordance with our young athletes. From what it is to some examples that we can incorporate into weekend training sessions, let’s get a bit familiar with the process.

What is it?

HIIT, or high-intensity interval training, include short bursts of intense exercise. Calories are burned, the heart-rate increases, and it doesn’t take up too much time either. You can also easily personalize the workouts by incorporating different kinds of simple and quick exercises such as jumping jacks or bicycle crunches.

This isn’t a halfway workout though. The purpose behind these training intervals is to give 100% effort throughout this “short burst.” Basically, you’ll start those jumping jacks at full force, recover, and then go again. It’s an easy way to increase stamina by alternating between high and low-intensity sessions.

Who Needs it?

We all could use a bit of HIIT in our lives, but when it comes to kids it’s not only great for the athletes, it’s a wonderful addition to all kinds of little ones. In fact, according to Daily Mail, these short, intense bursts of exercise will actually boost a child’s brain power.

There’s also evidence that these activities can improve young, cognitive control and short-term memory while also helping those with weaker heart health or mental challenges.

As we mentioned before, HIIT is a great idea for anyone and everyone. And when it comes to our youths, it doesn’t matter if you’ve got a star soccer player or a kid that’s really into art, this kind of physicality has benefits for each and every individual.

5 Examples of High-Intensity Interval Training Exercises

It’s important that we all take some time out of our schedules to get our blood flowing a bit and any part of these high-interval training exercises can be incorporated into that habit


You’ll need a step to make these happen – anything sturdy will work as long as it’s not higher than one’s knee. Then you just alternate between the two legs, tapping the box, as quickly as you can.


Push-ups are exactly what we know them to be. You will have your body down on the ground with your hands shoulder-length distance apart (your feet will be the same). Then you will push up on your hands and guide your body up, keeping your back as straight as possible.

Mountain Climbers

The kids will really like this exercise, especially its name. Beginning in a plank position, they’ll pretend to be climbers up a mountain – but on the floor. Knees will alternate, pulling each up to the midsection one at a time.

Jumping Jacks

Jumping jacks are easy and all the kiddos can do these without too much trouble. No equipment is needed and they’re one of the best addition to your training and warm-up. Standing with the feet together, you’ll jump while moving both arms up above the head. Repeat.


You’ll stand out in a standing position and then alternate the knees upwards towards your chest. Pushing back down you’ll guide the next knee up.