HIIT Station Circuit (Middle School)
Station-based high-intensity interval training adapted for middle school.
How to play
- Six stations: jumping jacks, squats, mountain climbers, lunges, simplified burpees and plank.
- 30 seconds of work and 15 of rest to switch.
- Two or three rounds with one minute of rest between them.
- Check heart rate at the end of each round.
Rules
- Technique before speed.
- Everyone regulates their own intensity.
Variations
Easier
20 seconds of work and low-impact exercises.
Standard
30 seconds, two rounds.
Harder
40 seconds and three rounds.
Adaptations
- Asthma or low fitness: more rest.
- Injuries: alternative exercises at each station.
Learning goals
- Improve anaerobic capacity.
- Learn about interval training.
PatioLab has "HIIT Station Circuit (Middle School)" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
More main activities for High School
1v1 Ball Volley Matches
One-on-one "ball volley": 1v1 games on a small court with a low net, hitting the ball over the net.
Acrosport in Groups of 4
Acrosport in groups of 4: building simple human pyramids with safety rules and spotters.
Adapted 6v6 Volleyball
6v6 volleyball with modified rules for longer rallies and whole-team participation.
Adapted American Football: Flag Football
Flag football: non-contact American football where a play is stopped by pulling a flag.
Adapted Baseball/Rounders with Batting
Modified baseball or rounders with batting, base running and fielding.
Adapted Beach Volleyball (No Net)
Modified 2v2 beach volleyball with no net, using a line of cones on the ground as the divider.