Rest Interval Experiment: 30, 60, or 90 Seconds

Three groups do the same max-effort sets of one exercise with 30, 60, or 90 seconds of rest and compare how many reps they lose from the first set to the last. Students learn to choose rest periods that fit the goal of their program.

How to play

1. Form three balanced groups (30, 60, and 90 s), with pairs inside each group: performer and counter. Each group has a timer who calls the starts (2 min).
2. Exercise 1, jump squats: 4 sets of 20 s for max reps with good form and the group's assigned rest. The counter records each set (7 min).
3. Switch roles and repeat the same protocol (7 min).
4. Each pair calculates the drop-off: reps in set 1 minus reps in set 4. Groups write their averages on the whiteboard (4 min).
5. Analysis: the 30-second group loses the most reps, which connects to endurance training, while 90 seconds suits power. Each student chooses the rest period for their program (5 min).

Rules

• Only full reps with soft landings count.
• Walk or stand during rest; don't lie down.
• Anyone with knee pain switches to squats without the jump.

Variations

Adaptations

• Limited mobility: max-effort band presses from a wheelchair.
• Hearing impairment: the timer raises a green card to start and a red card to stop.
• Low fitness level: use 15-second sets while keeping the assigned rest.

Learning goals

• Test how rest length affects performance.
• Record and interpret data from repeated sets.
• Choose an appropriate rest period based on a program goal.

Equipment for a class of 25

• yoga mats: 25
• stopwatch: 3
• whiteboard: 1
• worksheets: 25

Teacher tip

Place each group in a different part of the gym so signals don't get mixed up. Set up the whiteboard chart before class.

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