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HIIT programme 1

Why is this programme important?

There are many benefits to high intensity interval training (HIIT). It can improve motor coordination, strength, fitness, and it can help you sleep better at night. It can also help improve your mental health because of the endorphins (happy hormones) which are released when you exercise.

It will take 20 to 30 minutes to complete and should be practised at least 3 times per week. You should do this for at least 4 weeks to see improvement.

Here is a printable download wallchart of the HIIT programme 1

How will my body feel when I do this programme?

It is normal for your heart to beat faster, you might feel warmer and get sweaty when you exercise. You might also feel tired afterwards and have achy muscles the next day. Do not worry this is normal and will wear off after a few days.  However, if you find the exercises causes you pain, please stop the exercises and seek advice from a healthcare professional.


You may want to use a stopwatch or an interval timer app to help you.


1 minute of warm-up marching on the spot.

Illustration of person marching on spot

Curtsy lunges

40 seconds of curtsy lunges. Then 20 seconds rest.

Illustration of curtsy lunges

Box press-ups

40 second box press-ups. Then 20 seconds rest.

Illustration of press-ups

Star jumps

40 seconds star jumps. Then 20 seconds rest.

Illustration of star jumps


40 second tombstones. Then 20 second rest.


Illustration of person laid down and then sitting upIllustration of person stood upIllustration of person sitting up then laying down

Fast feet

40 second fast feet running on the spot. Then 20 second rest.

Illustration of person running on a spot

Floor climb

40 second floor climb. Then 20 second rest.

Illustration of person doing floor climbers

Skier jumps

40 second skier jumps. Then 20 second rest.

Illustration of person doing skier jumps

Bear walking

40 second bear walking. Then 20 second rest.

Illustration of person walking along the floor


40 second squats. Then 20 second rest.

Illustration of person standing and then squatting

Now have a full 1 minute rest, and then start from the beginning again.       

Stop after going through all the exercises two times.

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Please note: this is a generic information sheet relating to care at Sheffield Children’s NHS FT. These details may not reflect treatment at other hospitals. This information is not intended as a substitute for professional medical care. Always follow your healthcare professionals’ instructions. If this resource relates to medicines, please read it alongside the medicine manufacturer’s patient information leaflet. If this information has been translated into another language from English, efforts have been made to maintain accuracy, but there may still be some translation errors. If you are unsure about any of the guidance in this resource or have specific questions about how it relates to your child, always ask your healthcare professional for further advice.

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