Build Your Intervals: Program the Timer, Train With Another Group's

Each group designs an 8-minute interval workout, programs it into a timer app and swaps with another group to do theirs. It builds endurance and teaches students to plan effort with health in mind.

How to play

1. General warm-up with jogging and mobility (3 min).
2. Design rules: work-to-rest ratio, alternate legs, core and arms, and only exercises you know well (5 min).
3. Groups design six exercises and program the timer on the tablet (8 min).
4. Swap tablets and do another group's workout (9 min).
5. Rate the effort from 1 to 10 and give one improvement idea to the group that designed it (5 min).

Rules

• Only exercises the group can do with good form.
• Everyone sets their own intensity; nobody pushes to keep up with someone else.
• If anyone feels dizzy or something hurts, stop and tell the teacher.
• The tablet stays on the floor, in view and away from the jumping area.

Variations

Adaptations

• Limited mobility: the group includes a seated version of each exercise in its workout.
• Deaf or hard-of-hearing students: use the timer's visual signal (the screen changes color).
• Students with asthma or another health condition: choose the long rests and keep their medication nearby if needed.

Learning goals

• Improve endurance through interval training.
• Design a workout with safety in mind.
• Use a timer app to organize their own training.

Equipment for a class of 25

• tablets: 7
• mats: 14
• jump ropes: 7
• cones: 14

Teacher tip

Any free interval timer app works; make sure it runs offline beforehand. Common mistake: programming several explosive exercises back to back, so check the designs before the swap.

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