Skip to content
Skip to content
Teachers
Go to pupils
View unit
Lesson 4 of 6

What is high intensity interval training?

In this lesson, we will learn what interval training is and develop an understanding of how to use it to train, focusing on speed and power. We will learn how to use 'High Intensity Interval Training' (HIIT) as a method of training and explore the relationship between speed, strength and power.

View unit
Lesson 4 of 6

What is high intensity interval training?

In this lesson, we will learn what interval training is and develop an understanding of how to use it to train, focusing on speed and power. We will learn how to use 'High Intensity Interval Training' (HIIT) as a method of training and explore the relationship between speed, strength and power.

These resources will be removed by the end of the Spring Term 2026.

Start using our brand new teaching resources now. Designed by teachers and subject experts, with real classrooms in mind.

The older resources below were created for lockdown learning during the pandemic and are not designed for classroom teaching.

View and download new resources

Lesson details

Key learning points

  1. Pupils will learn about power and speed, in particular plyometrics, intervals and HIIT.
  2. Pupils will learn to replicate some plyometric and speed movements.
  3. Pupils will understand the basic concepts of plyometric and interval training.
  4. Pupils will learn about resilience and knowledge of basic anatomy.

Equipment

Item to jump over (e.g. trainer, cushion, pillow), 2m hallway (clearance), normal ceiling height, bottom step of stairs.

Content guidance

  • Physical activity required.

Supervision

Adult supervision recommended

Licence

This content is made available by Oak National Academy Limited and its partners and licensed under Oak’s terms & conditions (Collection 1), except where otherwise stated.

Lesson video

Share with pupils
Skip lesson video

Loading...

Prior knowledge starter quiz

Download quiz pdf
Share with pupils

3 Questions

Q1.
What is intensity?

How long you exercise for.
Correct answer: How much effort you put into an exercise.
How often you exercise.

Q2.
True or false? If you increase exercise intensity your heart rate will respond by decreasing.

Correct answer: False
True

Q3.
Why is regular exercise good for you? Select 2 answers.

It can decrease the strength of your heart muscle
Correct answer: It can make you feel good about yourself.
Correct answer: It can make you physically stronger.

Assessment exit quiz

Download quiz pdf
Share with pupils

5 Questions

Q1.
What is does the term anaerobic mean?

Correct answer: Exercise that does not use oxygen.
Exercise that is very hard.
Exercise utilising oxygen.

Q2.
What is an example of ascending ladder exercise?

Correct answer: Starting at 1 rep and moving up to 2, then 3 and so on, all the way to 10 reps.
Starting at 10 reps and moving down to 9, then 8 and so on, all the way to 1 rep.
Working from 1 rep, to 2, then 3, then 2 reps, back to 1 rep.

Q3.
Which is an example of a Tabata exercise?

10 burpees, 10-seconds rest, then repeat.
10-seconds of burpees, 10-seconds rest, then repeat.
20 burpees, 10-seconds rest, then repeat.
Correct answer: 20-seconds of burpees, 10-seconds rest, then repeat.

Q4.
Which part of HIIT is working aerobically?

None of it.
The exercise periods.
Correct answer: The rest period between exercises.

Q5.
What is resilience?

The ability to regulate arousal levels.
Correct answer: The emotional ability to cope with difficulties and challenges.
The inner drive to achieve something.

Lesson appears in

UnitPhysical education / Health related exercise activity: personalised fitness

Physical education

Show unit