Time: 30 minutes

Three rounds of eight minutes with intervals

Things you need

  • Running shoes
  • A water bottle

If you like you can follow along with this video or you can just follow the instructions below.

Action

Time: 30 seconds for each action, for a total of eight minutes

  • Jumping jacks
  • Rest
  • Burpees
  • Rest and drink
  • Forward Lunge
  • Rest
  • High Knees run on the spot
  • Rest and water
  • Plank
  • Rest and drink
  • Mountain climber (running in the plank position)
  • Rest
  • Quick feet (running in a fixed place, hands in front of your chest)
  • Rest
  • Bike on your back (Laying down on your back and bike move your legs as if you are biking)
  • Rest and cool down

Check your heart rate!

Next time

Repeat the three sets of these without any break in between the three sets. Check your heart rate. Is it higher or lower than the other time?

Adapted from Niagara District Asynchronous lesson plans