HIIT Session Plan Teacher GuideFeel the Burn HIIT Session Plan 8th Grade Middle School • 45 Minutes Why HIIT? Interval training boosts heart health, endurance, and self-awareness. Tracking progress teaches goal-setting and shows real-life fitness gains. Objective Students will participate in a 45-minute session to experience cardiovascular benefits, track performance (Heart Rate, RPE), and set fitness goals. Teacher Prep Load Feel the Burn HIIT Slide Deck on projector/TV. Print copies of Warm-Up Guide, Activity Sheet, and Reflection Sheet. Gather stopwatches or set up interval timer apps. Arrange cones or floor markers for exercise stations. Review pacing and demonstration cues for each circuit. Lesson Pacing TimePhaseFocus5 minDynamic Warm-UpProper form & heart rate elevation30 minHIIT Intervals40s Work / 20s Rest; Tracking HR & RPE10 minRecovery & ReflectionStatic stretching & SMART goal setting 1. Dynamic Warm-Up 0:00 - 0:05 Lead students through the Dynamic Moves Warm-Up Guide. Emphasize proper form: focus on ankle, knee, and hip alignment. Activate major muscle groups and increase heart rate gradually. Encourage students to note how their bodies feel before the high-intensity work starts. 2. HIIT Intervals 0:05 - 0:35 Structure: Explain the 40s Work / 20s Rest cycle using the slide deck. Execution: Conduct 5 circuits (Jumping Jacks, Squats, Mountain Climbers, Burpees, Plank Jacks). Tracking: After each circuit, allow time for students to record Heart Rate and RPE. Inclusion: Offer low-impact modifications (e.g., stepping instead of jumping). Management: Use floor markers for clear transitions. 3. Recovery and Reflection 0:35 - 0:45 Stretching: Guide static stretches (hamstrings, quads, shoulders). Discussion: Ask: How did HR change? What was most challenging? Goal Setting: Students record one SMART goal for the next session. Closure: Collect reflection sheets to monitor progress.
Feel the Burn HIIT SlidesWorkout Session Feel the Burn Interval Training | Boost Your Heartbeat | Track Your Progress What Is HIIT? 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 How Does It Work? Work Interval 40 SECONDS Give it your maximum effort! Rest Interval 20 SECONDS Active rest: walking or slow jog. Rounds 5 Times Total Time 30 Minutes Today’s Agenda 1 Dynamic Warm-Up 5 Minutes 2 HIIT Circuits 30 Minutes 3 Recovery & Reflection 10 Minutes Dynamic Warm-Up 5 Minutes Follow along with the guide to prepare your body for high-intensity work! Walking Lunges High Knees Arm Circles Leg Swings HIIT Circuit Exercises 01 Jumping Jacks 02 Bodyweight Squats 03 Mountain Climbers 04 Burpees 05 Plank Jacks Tracking Your Effort Heart Rate Measure your Beats Per Minute (BPM) immediately after each circuit. Check: Neck or Wrist RPE Scale Rate your effort on a 1–10 Scale. 1: Easy 10: Max Effort Safety First Hydrate Sip water throughout the session to stay fueled and focused. Proper Form Form over speed! Protect your joints by moving correctly. Listen Up Stop immediately if you feel dizzy, sharp pain, or overwhelmed. Modify Adjust exercises to your level. High impact isn't the only way! Set Your SMART Goal S Specific M Measurable A Achievable R
Dynamic Moves Warm Up Guide HandoutDynamic Moves Pre-Workout Warm-Up Guide 5 Minutes Overview Prepare your body for high-intensity training by activating major muscle groups and gradually increasing your heart rate. Focus on controlled motion and steady breathing. 01 Walking Lunges 30 Seconds 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. 02 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. Keep your chest up and land softly on the balls of your feet. 03 Arm Circles 30 Seconds Extend your arms straight out to the sides at shoulder height. Make small forward circles for 15s, then reverse for 15s. Keep your shoulders down and away from your ears. 04 Leg Swings 30 Seconds / Leg Stand next to a wall or sturdy support; hold on for balance. Swing one leg forward and backward in a controlled, rhythmic motion. Switch legs after 30 seconds. Pro Tips: Full range of motion Steady nasal breathing Stop if you feel pain
Interval Sprints Activity SheetInterval Sprints Student Name Date Performance Log Equipment Stopwatch/App Cones/Markers Water Bottle How to Log Complete 5 rounds per circuit. Each round is 40s work / 20s rest. Record your Heart Rate (BPM) and RPE (1-10) immediately after each round. 01 Jumping Jacks RoundHeart Rate (BPM)RPE (1–10)Round 1Round 2Round 3Round 4Round 5 02 Bodyweight Squats RoundHeart Rate (BPM)RPE (1–10)Round 1Round 2Round 3Round 4Round 5 03 Mountain Climbers RoundHeart Rate (BPM)RPE (1–10)Round 1Round 2Round 3Round 4Round 5 04 Burpees RoundHeart Rate (BPM)RPE (1–10)Round 1Round 2Round 3Round 4Round 5 05 Plank Jacks Round
Recovery Chat Reflection SheetRecovery Chat Cool-Down & Reflection Name Date Cool-Down Stretches Hamstring Stretch Stand tall and place one heel on an elevated surface. Hinge at the hips and keep your back flat as you lean forward. Hold 20-30s per leg Quadriceps Stretch Stand on one leg, bending the other knee and bringing your heel toward your glutes. Hold your ankle and keep knees together. Hold 20-30s per leg Shoulder Stretch Bring one arm across your chest at shoulder height. Use your opposite hand to press the stretching arm toward your body. Hold 20-30s per arm 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 20-30s per leg Breathe deeply, relax your muscles, and focus on smooth, controlled movements. Reflection Prompts 1. How does your body feel after completing the HIIT circuits compared to the start of class? 2. Which exercise was the most challenging for you and why? 3. How did your heart rate and Rate of Perceived Exertion (RPE) change from the first round to the last round? Set Your SMART Goal Specific, Measurable, Achievable, Relevant, Time-bound. Example: "Increase my burpee count by 5 reps during the next session's 40-second work interval."
