Lesson Plan
HIIT Session Plan
Students will participate in a 45-minute HIIT session to experience interval training’s cardiovascular benefits, track their performance (heart rate, RPE), and set personal fitness goals.
Interval training boosts heart health, endurance, and self-awareness. Tracking progress teaches goal-setting and shows real-life fitness gains.
Audience
8th Grade Middle School Students
Time
45 minutes
Approach
Guided warm-up, structured HIIT circuits, and reflective cool-down.
Materials
- Feel the Burn HIIT Slide Deck, - Dynamic Moves Warm-Up Guide, - Interval Sprints Activity Sheet, - Recovery Chat Reflection Sheet, - Stopwatches or Interval Timer Apps, and - Cones or Floor Markers
Prep
Prepare Equipment and Materials
5 minutes
- Load Feel the Burn HIIT Slide Deck on the classroom projector or TV
- Print copies of Dynamic Moves Warm-Up Guide, Interval Sprints Activity Sheet, and Recovery Chat Reflection Sheet
- Gather stopwatches or set up interval timer apps on devices
- Arrange cones or floor markers to define exercise stations
- Review the full HIIT Session Plan to familiarize yourself with pacing and cues
Step 1
Dynamic Warm-Up
5 minutes
- Lead students through the Dynamic Moves Warm-Up Guide
- Emphasize proper form (ankle, knee, hip alignment)
- Activate major muscle groups and increase heart rate gradually
- Encourage students to note how their bodies feel before the session
Step 2
HIIT Intervals
30 minutes
- Explain interval structure (40 sec work/20 sec rest) using the Feel the Burn HIIT Slide Deck
- Conduct 5 different exercise circuits (e.g., jumping jacks, squats, mountain climbers) as outlined in the Interval Sprints Activity Sheet
- After each circuit, have students record their heart rate and Rate of Perceived Exertion (RPE)
- Offer low-impact modifications for students who need them
- Use cones or floor markers to transition smoothly between stations
Step 3
Recovery and Reflection
10 minutes
- Guide students through light static stretches (hamstrings, quads, shoulders)
- Distribute the Recovery Chat Reflection Sheet and prompt discussion:
- How did your heart rate change during intervals?
- Which exercise felt most challenging?
- What goal will you set for next session?
- Encourage students to record one specific, measurable goal for improvement
- Collect reflection sheets to monitor individual progress over time
Slide Deck
Feel the Burn: HIIT Workout
Interval Training | Boost Your Heartbeat | Track Your Progress
Welcome, everyone! Today we’ll dive into High-Intensity Interval Training (HIIT), learn how it boosts your heart health, and practice tracking your progress. Get ready to feel the burn!
What Is HIIT?
HIIT stands for High-Intensity Interval Training.
• Short bursts of max effort followed by recovery
• Improves cardiovascular health
• Burns more calories in less time
• Adaptable for all fitness levels
Ask: “Has anyone done sprints or Tabata before?” Define HIIT and emphasize benefits.
How Does It Work?
Work Interval: 40 seconds of max effort
Rest Interval: 20 seconds of active rest (walking or slow jog)
Repeat each circuit 5 times
Total HIIT time: 30 minutes
Explain the 40-second work and 20-second rest structure. Emphasize why rest matters.
Today’s Agenda
- Dynamic Warm-Up (5 min)
- HIIT Circuits (30 min)
- Recovery & Reflection (10 min)
Review the plan so students know what to expect.
Dynamic Warm-Up
Follow along with the Dynamic Moves Warm-Up Guide:
• Walking Lunges
• High Knees
• Arm Circles
• Leg Swings
Lead students through each move, correcting form and encouraging engagement.
HIIT Circuit Exercises
Circuit 1: Jumping Jacks
Circuit 2: Bodyweight Squats
Circuit 3: Mountain Climbers
Circuit 4: Burpees
Circuit 5: Plank Jacks
Introduce each exercise, demonstrate proper form, and discuss modifications.
Tracking Your Effort
Use the Interval Sprints Activity Sheet to record:
• Heart Rate (BPM) after each circuit
• Rate of Perceived Exertion (RPE) on a 1–10 scale
Show how to take pulse at wrist/neck and explain the RPE scale from 1 (easy) to 10 (max effort).
Safety Tips
• Stay Hydrated
• Maintain Proper Form
• Modify if You Feel Pain
• Stop Immediately if You’re Dizzy or Overwhelmed
Stress hydration, form, and listening to the body. Invite students to share any concerns.
Goal Setting
Set one SMART goal for next session:
Specific | Measurable | Achievable | Relevant | Time-bound
Example: Increase mountain climbers from 30 to 40 reps
Explain SMART goals and give examples. Have students draft their own on the sheet.
Let’s Get Started!
• Clear your space
• Grab your stopwatch or app
• Get ready for dynamic warm-up
Feel the burn, have fun, and track your progress!
Cue students to grab stopwatches, clear space, and line up at stations.
Warm Up
Dynamic Moves Warm-Up Guide
Overview:
Prepare your body for the workout by activating major muscle groups and gradually increasing your heart rate. Perform each move in a controlled manner, focusing on proper form and steady breathing.
- Walking Lunges (30 seconds)
- Take a step forward and lower into a lunge until both knees form 90° angles.
- Keep your torso upright and core engaged.
- Push through your front heel to return to standing, then switch legs.
- High Knees (30 seconds)
- Run in place, lifting your knees toward your chest as high and quickly as you can.
- Pump your arms to maintain momentum and balance.
- Arm Circles (30 seconds)
- Extend your arms straight out to the sides at shoulder height.
- Make small forward circles for 15 seconds, then reverse direction for another 15 seconds.
- Keep shoulders down and back.
- Leg Swings (30 seconds per leg)
- Stand next to a wall or sturdy support; hold on for balance.
- Swing one leg forward and backward in a controlled motion.
- Switch legs after 30 seconds.
Notes:
• Focus on control and full range of motion.
• Breathe steadily throughout each exercise.
• If any movement causes pain, stop and adjust your form.
Let’s get moving and prime our bodies for the HIIT session!
Activity
Interval Sprints Activity Sheet
Equipment Needed:
- Stopwatch or interval-timer app
- Cones or floor markers to define your space
Instructions:
- You will complete 5 different exercise circuits.
- Each circuit consists of 40 seconds of work followed by 20 seconds of rest.
- Repeat each exercise for 5 rounds before moving on to the next circuit.
- After each round, quickly measure your heart rate (BPM) and rate your effort (RPE).
- Record your data in the tables below.
Circuit 1: Jumping Jacks
| Round | Heart Rate (BPM) | RPE (1–10) |
|---|---|---|
| 1 | ||
| 2 | ||
| 3 | ||
| 4 | ||
| 5 |
Circuit 2: Bodyweight Squats
| Round | Heart Rate (BPM) | RPE (1–10) |
|---|---|---|
| 1 | ||
| 2 | ||
| 3 | ||
| 4 | ||
| 5 |
Circuit 3: Mountain Climbers
| Round | Heart Rate (BPM) | RPE (1–10) |
|---|---|---|
| 1 | ||
| 2 | ||
| 3 | ||
| 4 | ||
| 5 |
Circuit 4: Burpees
| Round | Heart Rate (BPM) | RPE (1–10) |
|---|---|---|
| 1 | ||
| 2 | ||
| 3 | ||
| 4 | ||
| 5 |
Circuit 5: Plank Jacks
| Round | Heart Rate (BPM) | RPE (1–10) |
|---|---|---|
| 1 | ||
| 2 | ||
| 3 | ||
| 4 | ||
| 5 |
Reflection Questions
- Which circuit felt the most challenging for you?
- How did your heart rate trend from Round 1 to Round 5?
- What is one specific goal you will set for the next HIIT session?
Cool Down
Recovery Chat: Cool-Down & Reflection
Cool-Down Stretches
- Hamstring Stretch:
• Stand tall and place one heel on an elevated surface (bench or step).
• Hinge at the hips and keep your back flat as you gently lean forward.
• Hold for 20–30 seconds on each leg. - Quadriceps Stretch:
• Stand on one leg, bending the other knee and bringing your heel toward your glutes.
• Hold your ankle or foot and keep knees close together.
• Hold for 20–30 seconds on each side. - Shoulder Stretch:
• Bring one arm across your chest at shoulder height.
• Use your opposite hand to press the stretching arm toward your body.
• Hold for 20–30 seconds on each side. - Calf Stretch:
• Stand facing a wall with hands pressed against it.
• Step one foot back, press the heel down, and keep the back leg straight.
• Hold for 20–30 seconds on each side.
Breathe deeply, relax your muscles, and focus on smooth, controlled movements.
Reflection Prompts
- How does your body feel after completing the HIIT circuits?
- Which exercise was the most challenging and why?
- How did your heart rate and Rate of Perceived Exertion (RPE) change from the first to the last round?
- What is one SMART goal you will set for your next HIIT session?