HIIT 20-10 Activation Circuit
A short high-intensity circuit with intervals of 20 seconds of work and 10 seconds of rest using four bodyweight exercises. It raises the heart rate quickly and introduces interval training in a safe way.
How to play
- Lay the mats out in rows with space between them; one per student (1 min).
- Easy jog and joint mobility around the area (2 min).
- Explain and demo the four exercises: jumping jacks, squats, mountain climbers and a forearm plank (1 min).
- Round one: 20 seconds per exercise and 10 seconds of rest, timed with the stopwatch and whistle (2 min).
- 1-minute rest walking and getting water (1 min).
- Round two, same as round one (2 min).
- Easy recovery jog and mat cleanup (1 min).
Rules
- Technique comes before speed.
- Everyone works at their own intensity; slow down rather than stop.
- Use the 10-second rest to switch exercises.
- Tell the teacher if you feel dizzy or have pain.
Variations
Easier
Low-impact exercises: side step with arms, half squat, slow mountain climbers and a plank on the knees.
Standard
Two rounds of the four exercises at 20 seconds on, 10 seconds off.
Harder
Three rounds or tougher versions such as jump squats and planks with shoulder taps.
Adaptations
- Limited mobility: seated version with fast arm punches, overhead arm raises and core squeezes.
- Hearing impairment: changes are signaled visually, by raising a sign or a cone.
- Asthma or low fitness: 15 seconds of work and 15 of rest, or only one round.
Learning goals
- Raise the heart rate quickly and safely.
- Understand how interval training is structured.
- Perform basic bodyweight exercises with good technique.
Equipment for a class of 25
- stopwatch: 1
- mats: 25
Teacher tip
Have the mats face you so you can correct form. A typical mistake is sagging hips in the plank and mountain climbers: call it out during the work.
PatioLab has "HIIT 20-10 Activation Circuit" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
More warm-ups for High School
4v1 Warm-up Rondo
4v1 rondo in an 8×8-meter square: four players keep possession with passes along the ground while one player in the middle tries to win the ball. Students work on passing, directional first touch and quick decision-making.
5v2 Technical Warm-up Rondo
A 5v2 rondo (keep-away) to warm up with the ball: five players around the outside of a square keep possession while two in the middle try to win it. It builds passing, first touch and positioning, with gradual activation.
Activation Ball Relays
Team relays in which each runner completes a 12-meter course dribbling with the hand, dribbling with the feet or passing, depending on the round. It warms students up with sport-specific ball skills and encourages healthy team competition.
Activation Circuit (4 Stations, 30 s)
Activation circuit with four 30-second stations: hoop jumps, squats, cone zigzag and plank. It gets the whole body ready for the main activity by combining strength, coordination and agility at moderate intensity.
Activation with Agility Ladder
Agility ladder warm-up using four footwork patterns of increasing difficulty. Students work on coordination, foot speed and lower-body activation, always putting accuracy ahead of speed.
Activation with Basic Plyometric Exercises
An activation with basic, progressive plyometric exercises: ankle hops, vertical jumps, lateral jumps and switch lunges. It activates lower-body power and teaches students to land in a controlled, safe way.