Is HIIT Safe and Effective for Young Kids?

Welcome back to the Primary Fitness Games blog! 

Want to feel like a superhero with quick, fun workouts? 

Today, we’re exploring HIIT—high-intensity interval training—and whether it’s safe and awesome for kids under 11 like you. 

Spoiler: When done right, it’s like a playground game that makes you stronger! Let’s dive in!

What Is HIIT?

HIIT is a workout where you go super fast for a short time, then rest, and repeat. Think sprinting like a cheetah for 20 seconds, then chilling like a sloth for 20 seconds. For kids, HIIT is all about play-based fun, like racing to a tree or jumping like frogs. Scientists studied HIIT and found it’s great for young people when it’s short and playful (Eddolls et al., 2017).

Is HIIT Safe for Kids?

Yes, HIIT can be super safe for kids under 11 if it’s done the right way! Eddolls et al. (2017) looked at lots of studies and found that modified HIIT—short bursts of fun activities—doesn’t hurt kids and helps them stay healthy. Here’s how to keep it safe:

• Short Bursts: Keep high-energy moves (like sprinting) to 10–30 seconds so you don’t get too tired.
• Play-Based: Turn exercises into games, like “chase the leader” or “superhero leaps,” to keep it fun.
• Adult Supervision: Have a grown-up, like a coach or parent, watch to make sure you’re moving safely.
• Rest Time: Take breaks between bursts to catch your breath and stay happy.

The research says HIIT is safe when it matches your age and fitness level, so no super-long workouts or heavy weights for kids!

Why Is HIIT Awesome for Kids?

HIIT isn’t just safe—it’s also super effective! Eddolls et al. (2017) found that HIIT can make kids:

• Stronger and Fitter: Short bursts improve your heart and muscles, helping you run faster or climb higher.
• Healthier: HIIT can lower the risk of health problems, like being overweight, by keeping your body active.
• Happier: Fun, quick workouts boost your mood, especially when you do them with friends!
• More Confident: Mastering games like “sprint tag” makes you feel like a champ!

Plus, HIIT is quick, so you have more time for playing or homework!

Try These Kid-Friendly HIIT Moves!

Ready to try HIIT? Here are three fun HIIT games you can do at school or in the park. Ask an adult to join you!

1. Superhero Sprints: Sprint to a cone (or tree) for 15 seconds, then walk back slowly for 30 seconds. Repeat 5 times. Pretend you’re flying like a superhero!
2. Frog Jump Frenzy: Do frog jumps (squat and leap) for 20 seconds, then rest for 20 seconds. Try 6 rounds. Ribbit!
3. Star Jump Blast: Do star jumps (jump and spread arms/legs) for 15 seconds, then rest for 15 seconds. Do 8 rounds and shine like a star!

Make it a game: Challenge a friend to see who can do more frog jumps in 20 seconds!

Tips for Safe and Fun HIIT

To make HIIT the best, Eddolls et al. (2017) suggest:

• Start with short sessions (5–10 minutes) and build up slowly.
• Use only your body weight—no heavy stuff!
• Stop if you feel dizzy or super tired, and tell an adult.
• Do HIIT 2–3 times a week, with rest days for your muscles.

HIIT should feel like a fun challenge, not a chore!

Reference: Eddolls, W. T., et al. (2017). "High-intensity interval training interventions in children and adolescents: A systematic review." Sports Medicine, 47(11), 2363–2374. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5654755/