Using HIIT Workouts in PE

What is HIIT?

HIIT stands for High-Intensity Interval Training and is the ultimate, cutting-edge workout to challenge both the hardcore athlete and novice exerciser. This blog how to successfully incorporate HIIT workouts into a physical education-class setting.

When used within a periodized training plan, HIIT workouts are both an effective an efficient method for developing the physical abilities of athletes. HIIT is also the most effective workout to simultaneously burn body fat, improve cardiovascular and muscular fitness, and increase metabolic rate. Moreover, the versatility of HIIT workouts makes it easy to manage large training groups or class sizes, especially when time and space are limited.

 

Format – “300 Workout”

  • Students work with a partner or by themselves
    • For larger classes, partners and/or stations work best
  • Workout = 300 reps with 10-30 reps per set
  • Sets should take approximately 45-60 seconds
  • 4-8 exercises are included in each workout
  • Entire workout should take about 30-45 minutes (not including the warm-up)

Rules –

  • Reps are to be executed at a fast speed (explosive)
  • Must finish all of the reps before moving on to the next exercise
  • Minimal rest between intervals
  • Move from one exercise to the next as fast as possible
  • 1-2 min rest interval is allowed after complete an entire sequence
    • If working with partners, no rest interval

 

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
    • Increase metabolic rate
      • BMR
  • Physiological Advantage

    • 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
       
  • Impact on Physiological Variables

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

    • Simple movement/exercises
    • Reduced teaching time
    • Reduced injuries
    • Adapt to varying skill and fitness levels
    • Variety in workouts
    • Flexible design of workouts
    • Accomodate large groups
    • Minimal space requirements
    • Minimal equipment requirements

 

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