HIIT Workout for Kids – Free Printable

Getting kids to exercise can sometimes be a challenge, but incorporating fun, engaging activities can make it much easier. One fun and efficient way to keep kids active and excited about fitness is through a HIIT workout for kids. These high-intensity interval training (HIIT) sessions are quick, efficient, and perfect for burning off some energy while having a blast.

You can download a FREE printable of this superhero workout at the bottom of the post. Enter your email in the sign up box that has a picture of this free printable.

WHAT IS A HIIT WORKOUT FOR KIDS?

High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief periods of rest or low-intensity activity. This format effectively improves cardiovascular fitness, builds strength, and burns calories. HIIT workouts are typically short, ranging from 7 to 30 minutes, making them perfect for fitting into a busy schedule. Combining high-intensity movements and rest periods keeps the body challenged and engaged throughout the workout.

WHY ARE HIIT WORKOUTS GREAT FOR KIDS?

It is great for kids for the traditional benefits of exercise but these workouts are also:

• Easy Brain Break – Kids often need breaks to help them refocus and re-energize, especially during long periods of study or screen time. A quick HIIT workout can serve as the perfect brain break, giving kids a chance to move their bodies and clear their minds.
• No Equipment Needed – One of the best aspects of HIIT workouts is that they require little to no equipment. Kids can perform a variety of exercises using just their body weight, making it easy to do these workouts anywhere – at home, in the park, or even in a small indoor space.
• Easy to Do with a Group – HIIT workouts are versatile and can be done solo or with a group of friends or family members. This makes them a fantastic option for group activities, playdates, or family fitness sessions. Exercising together can make the experience more enjoyable and motivating.
• Fun and Engaging – By incorporating themes and playful movements, HIIT workouts can become fun adventures. Kids can pretend to be superheroes, animals, or characters from their favorite stories, making exercise feel like play rather than a chore.

WHAT IS THIS SUPERHERO HIIT WORKOUT?

Here’s a superhero-themed HIIT workout for kids that will get them moving and having a great time. This workout combines imaginative play with high-intensity exercises to keep kids engaged and active.

• Get Ready:
  • Put on your favorite music.
  • Set a timer for 7 rounds of 45 seconds of work and 15 seconds of rest.
• Warm-Up (1 minute):
  • Jump up and down.
  • Shake your arms and legs.
• Exercise List:
  • Superhero Leaps: Jump like a superhero, leaping over tall buildings.
  • Superhero Squats: Perform squats like you’re ready to jump from building to building.
  • Superhero Spins: Spin in a circle like you’re transforming into a superhero.
  • Superhero Sprints: Run in place as fast as you can, like a super-fast superhero.
  • Superhero Stomps: Jump and pretend to smash the ground.
  • Superhero Flight: Stand on your toes and pretend to fly.
  • Superhero Boxing: Pretend to fight, throwing punches like a superhero.
• How to Do Each Exercise:
  • Do each exercise for 45 seconds.
  • Rest for 15 seconds between exercises.
• Cool Down (1 minute):
  • Walk around slowly.
  • Stretch your arms and legs.

Have Fun: Use your imagination and pretend you are a superhero!

This HIIT workout for kids is designed to be fun and engaging, encouraging them to use their imagination while getting a great workout.

MORE FUN WORKOUTS FOR KIDS

If you and your kids enjoyed this HIIT workout, here are some more fun workout ideas to try:

• Free Superhero Worksheets
• Tabata for Kids Video Workout
• Avocardio

These resources offer a variety of engaging activities and exercises that can help keep kids active and healthy.