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.shutterstock 115773262


  • 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)


  • 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.



  • 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)


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


  • 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


  • 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

Excercise Equipment Reps

Swinging Dumbbell Lunge

12 or 15 lb Dumbbell 20 (10 Each Leg)

Hindu Push-Ups


Wall Squats

 Med. Ball 20

Romanian Dead Lifts (RDL)

Olympic Bar 10

Weight Plate Series
Standing Rows
Military Press
Biceps Curls
Tricepts Extension

 25 lb (or up)
Weight Plate
(10 Each Exercise)
Pilates 50
Superman 50
Total Reps (1 Set) 100
x 3
300 Reps Total

About the Author:

3 Responses

  1. Maria,
    My name is Kevin Keeney and I’m a PE teacher in Oregon. Our principal would like us to implement HIIT training. Any chance we could communicate with you to get more information on how to best implement HIIT in our PE program?

    1. Hey Kevin, I am a PE teacher in Texas. Our AD would like us to implement HIIT training as well. How is that going for you all?

  2. Have you converted these workouts so they could be adapted for the CoVid-19 epidemic? For instance, do you have these workouts without conventional weights?

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