Student-Programmed Interval Timer Warm-Up

In groups, students program their own eight-block warm-up with work and rest intervals into an interval timer app, then do it following the phone's cues. They learn to use technology to organize physical activity on their own.

How to play

1. Make groups of four, each with one phone that has a free interval timer app installed. Each group props the phone on the floor against the wall with the volume up.
2. Programming (2 min): the group creates eight blocks of 30 seconds of work and 15 seconds of rest, and types each exercise name into its block (from mobility up to more intense activation).
3. The teacher does a quick screen check to confirm the intensity builds gradually.
4. Workout (6 min): the group starts the timer and does all eight exercises on yoga mats, guided only by the beeps and the name on the screen.
5. Feedback (1 min): each group discusses whether the timing worked and changes one block to improve the warm-up.

Rules

• Phones are for the timer only; no recording or photos without permission.
• The phone stays on the floor against the wall, away from the exercise area.
• Safety: everyone stays on their own mat, at least 3 feet from others.

Variations

Adaptations

• Limited mobility: the group programs seated versions in the same sequence, and the student can run the app.
• Hearing loss: turn on vibration or screen flash and place the phone where it's easy to see.
• Lower fitness: that group may raise rest to 20-25 seconds.

Learning goals

• Program an interval warm-up using a digital app.
• Order exercises from lower to higher intensity.
• Follow a warm-up independently without relying on the teacher.

Equipment for a class of 25

• smartphones: 7
• yoga mats: 25

Teacher tip

Check ahead of time who has a phone and have a spare ready. Set clear phone-use rules for class to avoid distractions.

More activities like this

More warm-ups for High School