Take a breath

Sometimes when you are feeling stressed, you just need to take a breath. You might be feeling like there’s little to no time in the day, but the following simple breathing exercises and physical activities are ones you can use as strategies to help you cope with the stresses of life.

Do one of the following breathing exercises for up to five minutes.

Press the following tabs to access the breathing exercises

Pause and Reflect

Pause and reflect

Pause and reflect on the following questions using a method of your choice:

• How often do I find time to exercise?
• What are some challenges that are affecting my ability to exercise on a regular basis? Are there ways to overcome these challenges?
• What are some ways I can incorporate exercise in my daily activity?

HIIT workouts

HIIT stands for high-intensity interval training. Unlike traditional aerobic workouts where you are working on endurance and exercising for prolonged periods of time with little to no breaks, HIIT workouts involve burst of high intensity cardio exercises and then moments of rests that are equal or longer than the duration of the workout.

Research has shown that both traditional aerobic workouts and HIIT workouts can yield similar health benefits. This is great news as HIIT workouts work great if you struggle finding time to work out, since they can be done in a short time period.

Before you explore the HIIT workouts, let’s perform a warm up and safety check.

Warm Up

Warm up

Let’s do a warm up before we get into our main activities! Warm ups will help you better perform a movement/activity while also greatly reducing your chance of injury.

Depending on what activities you are performing, choose one of the following warm ups, or you may do a combination of them.

Press the following tabs to access the warm ups.

Full body

• Jogging: Let’s start off with a relaxed jog for 5 minutes. You can jog in one place or back and forth in your space.
• Jumping jacks: Now do 10 jumping jacks! To perform a jumping jack, position your body straight up with hands to your sides. Then jump and spread legs apart and bring arms above the head. After jump back into starting position.
• Toe touch: Time to touch our toes! Have your body straight up. Then lean and bend forward and try your best to touch your toes. Hold the position for 10-20 seconds, return to straight upward position and repeat 10 times.
• Sit-up: Now do 10 sit-ups! To set-up a sit-up, lay on your back and bend your knees to form a ‘V’ shape with your legs. Bend your upper body towards your knees to perform the sit-up.
• Mountain climber: Finally do the mountain climber for 60 seconds. To perform the mountain climber set yourself up in the push up position, then bring each knee forward as if you were climbing.

Upper body

• Neck Tilts and Rotations: Slowly tilt your head side to side 10 times and then slowly and carefully rotate your neck 10 times in each direction.
• Arm Circles: Straighten your body and put your arms straight out to the sides. Then start forming circles in one direction, start with small circles and work your way up to large circles. Do this 10 times and then repeat with the opposite direction.
• Chest Expansions: Straighten your body and put your harms out straight to the sides with palms of hand facing forward. Bring your hands together in a clapping motion slowly, then return to the starting position. Do this 10 times.
• Wrist Circles: Clasp your wrists together and start to circle your wrists in one direction. Do this 10 times and then repeat with the opposite direction.
• Shoulder Rolls: Put your arms to the side keeping your posture straight. Rotate your shoulders forward to make a circle. Do this 10 times and then repeat with the opposite direction.

Lower body

• High Knee Jog: Standing straight with shoulder-width apart perform a jog but raise your knees to about waist level. Do this for two minutes.
• Side-to-Side Hops: Standing straight with hands to side and feet hip-width apart hop side to side quickly. Do this for two minutes.
• Lunges: Stand straight with feet hip-width apart and arms grabbing the side of your hips. Take a step forward and bend your knees so that you form two 90-degree angles with your legs with one leg forward and one leg behind. Hold the position for 20-30 seconds then switch legs and repeat. Do this three times.
• Squat Side Kick: Go into a squat position so that your feet are shoulder-width apart and your hips are back. Then gradually get up and shift your weight towards one leg so that you can lift your other leg out to the side in a slow kick motion. Then return to the squatting position. Do this 10 times for each leg.
• Lateral Leg Swing: Stand upright, holding onto a wall with one hand for support and the other hand placed on the side of your hip. Swing one leg in front carefully across your body from side to side for 10 times. Then repeat with other leg.

Here’s an example of a basic HIIT workout with just one exercise. You may adjust the duration of the intervals as needed.

Description

A person lifting their torso and legs off the floor in a flat line, supporting their weight on their toes and forearms, in a plank pose. Text suggests repeating intervals of 20 second planks with 10 second rests, up to 5 times.

Try It

Hit the gym

You will be exploring three different HIIT workouts with/without equipment, so that you can get ideas to create your own HIIT workout.

Remember to perform your safety checks before you begin!

If you can, try at least one or more of the workouts. As you try the workouts, answer the following questions using a method of your choice:

• How did I feel about the workout?
• What adjustments can I make to the workout so it’s just the right level of difficulty for myself?
• How does my body respond during the rest periods vs. the high intensity exercise periods? How does the transition between those periods feel?

Workout 1: Animal themed

Your HIIT workout may target a certain area in your body like the warm up did or maybe you want to have a little fun and make a themed workout.

Explore the following carousel for an animal themed HIIT workout. Repeat the set of exercises for up to five times. You may do all the exercises or select a few to try from this workout. You can also use these exercises as inspiration to create your own version, as needed.

Walk like a bear for 30 seconds. Then rest for 20 seconds.

Jump like a starfish by doing jumping jacks for 30 seconds. Then rest for 20 seconds.

Walk like a crab for 30 seconds. Then rest for 20 seconds.

Flap your arms up and down like a bird for 30 seconds. Then rest for 20 seconds.

Hop like a bunny for 30 seconds. Then rest for 20 seconds.

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Workout 2: Jumping Rope

HIIT workouts can also utilize equipment. This could include equipment such as weights, resistant bands, rubber balls, and in the case of this workout, skipping rope.

Explore the following carousel for a jumping rope focused HIIT workout. Repeat the set of exercises for up to five times with or without a jump rope. You may do all the exercises or select a few to try from this workout. You can also use these exercises as inspiration to create your own version, as needed.

Jump rope with feet together for 20 seconds. Then rest for 10 seconds.

Jump rope with feet together side-to-side for 20 seconds. Then rest for 10 seconds.

Jump rope with knee high skip jumps for 20 seconds. Then rest for 10 seconds.

Jump rope with skip jumps for 20 seconds. Then rest for 10 seconds.

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Workout 3: Martial arts

This workout incorporates martial arts moves. In some instances, HIIT workouts may be tailored to certain sports/physical activities.

Explore the following carousel for a martial arts focused HIIT workout. Repeat the set of exercises for up to five times. You may do all the exercises or select a few to try from this workout. You can also use these exercises as inspiration to create your own version, as needed.

Perform side kicks for 30 seconds. Rest for 10 seconds.

Perform jab punches for 30 seconds. Rest for 10 seconds.

Perform side kicks for 30 seconds. Rest for 10 seconds.

Perform uppercut punches for 30 seconds. Rest for 10 seconds.

Perform push kicks for 30 seconds. Rest for 10 seconds.

Perform hook punches for 30 seconds. Rest for 10 seconds.

Perform hook kicks for 30 seconds. Rest for 10 seconds.

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Cool Down

Cool down

Now it’s time for a cool down! It’s important to allow your body to gradually return to a resting state after intense physical activity.

Remember to perform your safety check before you begin.

Depending on what activities you are performing, choose one of the following cool downs, or you may do a combination of them.

Press the following tabs to access the cool downs.

Full body

• Jogging: Begin with a jog and transition to a walk. Do this for 2-5 minutes.
• Wide Toe Touch: Now do wide toe touches for 60 seconds. To perform a wide toe touch, position your body in the shape of a star, then bend forward and reach with one arm to touch the opposite foot. The other arm which is on the same side as the foot is pointed upwards. Hold this position for 10-15 seconds, then return to the starting position and repeat on the opposite side.
• Quad Stretch: Stand up straight and shift your weight to one leg. Then lift your other leg backwards towards your butt and grab it with the arm on the same side. Hold it for 20-30 seconds and repeat with the other leg. Do this 5 times for each leg.
• Child’s Pose: Do the child pose for 30 seconds. To perform the child pose, get down on your knees and bend your body forwards stretching your arms out. Your forehead should be resting on the floor.
• Abdominal Stretch: Now, do an abdominal stretch for 30 seconds. To perform the abdominal stretch, lie face down with legs straight up and place your arms in a push up position. Push upwards and slowly lift your torso holding the position.

Upper body

• Shoulder Stretch: Bring one arm across your chest bend your other arm to help support it into position. Hold the position for 30 seconds and then do the opposite side. Repeat three times.
• Triceps Stretch: Bend one arm up and behind towards your shoulder blade. Use the other arm to help support it into position. Hold the position for 30 seconds and then do the opposite side. Repeat three times.
• Overhead Stretch: With your body straight interlock your fingers and bring your arms above your head. Have your palms facing away from you. Hold the position for 60 seconds.
• Torso Stretch: With your body straight fold one arm behind your back and use the other arm to help support it into position. Then bend your torso towards one side. Hold the position for 30 seconds and then do the opposite side. Repeat three times.
• Chest-Cross Arm Swing: With your body straight put your hands horizontally straight out to the sides and then swing your arms to make an ‘X’ shape back and forth for 60 seconds.

Lower body

• Flutter Kick: Lie on your back with your hands to the side. Lift your legs and perform a kicking motion, alternating the legs back and forth. Do this for one minute.
• Side-Lying Leg Lifts: Lie on your side with one arm supporting your head and one arm bend in front supporting your body in position pushing against the ground. Lift your leg slowly and gradually return it back. Do this five times and then switch to the other leg.
• Single Leg Hug: You can do this lying on your back or standing straight up. With your arms hug your thigh to bring one knee towards your chest. Hold the position for 20-30 seconds then gradually release and switch sides. Repeat three times.
• Butterfly Stretch: Sitting on the floor bring both feet together so they are touching. Use your arms to safely move your knees towards the floor. Hold the position for 20-30 seconds and then release gradually. Repeat three times.
• Hip Flexor Stretch: Kneel on one of your knees and bend your other leg in front of your body at approximately a 90-degree angle. Shift your weight forward until you feel a stretch. Hold the position for 20-30 seconds and switch sides. Repeat three times.

Create your own HIIT workout

Meet Ray the Robot, a new workout buddy! Now that you have explored several different HIIT workouts it is now your turn to design your own workout with the space and objects you find around you for Ray the Robot.

This workout will consist of at least five diverse exercises.

Use pseudocode language to design code so that Ray the Robot can understand your instructions for the workout.

Student Tips

Pseudocode

Remember that pseudocode is informal programming language. It is like writing any instructions.

Press ‘Example’ to access some pseudocode written by another student for Ray the Robot.

Example

BEGIN

REPEAT

FOR 60 seconds

Ray does burpees

END FOR

FOR 30 seconds

Ray rests

END FOR

FOR 60 seconds

Ray does jumping jacks

END FOR

FOR 30 seconds

Ray rests

END FOR

UNTIL Ray performs it 5 times

END

The following pseudocode reads as follows:

Begin the program. For 60 seconds Ray the Robot will perform burpees, then for 30 seconds Ray the Robot will rest, next for 60 seconds Ray the Robot will perform jumping jacks, finally Ray the Robot will then rest for 30 seconds. This sequence is repeated five times. End the program.

Note: This is only one of many ways to write pseudocode. If you know of a different version, you can use that.

Use the following checklist to help guide your design process of the HIIT workout.

After you have created your workout, now it’s time to try it yourself and share with others, if possible.

Pause and Reflect

Pause and reflect

Now pause and reflect on your HIIT workout with the following questions:

• Were the exercises in the HIIT workout just right for me? Why?
• What is something I can do to improve my ability to perform a HIIT workout?
• Why might I want to perform a HIIT workout in your daily life?

Reflection

As you read the following descriptions, select the one that best describes your current understanding of the learning in this activity. Press the corresponding button once you have made your choice.

I feel…

I have an excellent understanding of the concepts I have a very good understanding of the concepts I have some understanding but need to review some more my understanding of the concepts needs a lot more work

Now, expand on your ideas by recording your thoughts using a voice recorder, speech-to-text, or writing tool.

When you review your notes on this learning activity later, reflect on whether you would select a different description based on your further review of the material in this learning activity.