How to Do Interval Burst Training for Kids

You can teach a child a variety of functional ways to do interval burst training while making it fun. Interval training gets your heart rate up, without exhausting you like a regular aerobic fitness routine might. Kids run and jump all the time anyhow, making this sort of training a functional fitness type of exercise.

Difficulty: Easy

Instructions

1. Start with a basic jump up, keeping the feet shoulder width apart. Have the child bend down into a squat position before jumping as high as they can while reaching into the air.

2. Get a small step that is no more than 6 inches high. Have the child jump from a standing position up onto the step with both feet, swinging their arms for momentum. Pause before jumping back down to the ground.

3. Find a small cone or some other small stationary object to place on the floor. Have the child jump over the object from a standing position and land on both feet. They can swing their arms to gain momentum into the jump.

4. Locate a step or a box that is roughly 12 inches tall. Starting on top of the box, carefully jump down into a squat position. Immediately spring back up into the air. With older kids, place two steps of equal height a couple of feet apart. Have them jump down off of one and right back up onto the other.

Tips & Warnings

• Be certain that the steps you use are sturdy and steady. You don't want them to slip or slide whatsoever when the children jump up onto or off of them.
• Repeat all exercises 10 to 15 times. Stretch after all of these functional fitness routines.

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