How To: High-Intensity Interval Training (HIIT) for High School Students

High Intensity Interval Training (HI²T) is the ultimate cutting-edge workout to challenge both the hardcore athlete and novice exerciser.  This high intensity interval-training format takes concepts from a “CrossFit” or “P90X” routine and incorporates them into a physical education class setting.  When used within a periodized training plan, HI²T is both an effective and efficient method for developing athlete’s physical abilities.  HI²T is also the most effective workout to simultaneously burn body fat, improve cardiovascular/muscular fitness, and increase metabolic rate.  Moreover, the versatility of HI²T makes it easy to manage large training groups or class sizes especially when time and space is limited.

FORMAT

• Students may work with a partner or by themselves
• For larger classes partners/stations works best
• The lesson is called the “300 Workout”
• The workout = 300 reps w/ 10-30 reps per set
• The sets should take approx. 45-60 sec. to complete
• 4-8 exercises are included in each workout
• The entire workout should take approx. 30-45 min. (not including the warm up)

RULES

• The reps should be executed at a fast speed (explosive)
• The students must finish all of the reps of one exercise before going on to the next exercise
• There should be minimal rest intervals
• The goal should be to move from one exercise to the next as fast as possible
• Allow a 1-2 min. rest interval after completing the entire sequence each time
• If working with partners, eliminate the rest intervals
• The entire workout should take approx. 30-45 min.

THE BENEFITS

PHYSIOLOGICAL GOALS

• Train fast twitch muscle fibers (recruitment/hypertrophy) (fast oxidative fibers)
• Improve capacity of phosphagen & glycolytic energy systems
• Increase tolerance of lactic acid (lactate threshold/removal from muscle)
• Improve function of cardio-respiratory system
• Increase metabolic rate (BMR/post-workout)

IMPACT ON PHYSIOLOGICAL VARIABLES

• Muscle strength
• Muscle power
• Speed endurance
• Muscular endurance
• Mobility
• Cardiovascular fitness
• Muscle hypertrophy
• Loss of fat weight
• Metabolic rate

PHYSIOLOGICAL ADVANTAGES

• Simultaneous improvement of multiple fitness variables
• Shorter workout, faster (and better) results
• Greater calorie expenditure during workout
• Increased post-workout metabolic rate
• Promotes loss of body fat

LOGISTICAL ADVANTAGES

• Simple movements/exercises
• Reduced teaching time
• Reduced injuries
• Adapt to skill/fitness levels
• Variety in workouts
• Flexible design of workouts
• Accommodate large groups
• Minial space requirements
• Minimal equipment requirements

300 Workout