Boston Children's fit kit What is vigorous exercise?

Exercise intensity refers to how hard your body is working — how fast your heart is beating, how heavy you’re breathing, and how much you’re sweating. If you think of a scale from 0 to 10, vigorous exercise is a 7 or 8.

Any exercise, moderate or vigorous, is good for your child’s health. By including 20 to 30 minutes of vigorous exercise three or more times each week, your child gets all the benefits of moderate exercise — and more.

• Even more aerobic fitness — they’ll be able to run, cycle, or swim faster
• Even stronger muscles and bones
• Reduced belly fat
• Lower cholesterol
• Lower chance of diabetes
• Longer life

Interval training is a fun way to add vigorous exercise to your week. It involves alternating bursts of vigorous exercise with lighter activity or rest. An interval training session usually lasts 20 to 30 minutes, depending on your fitness level and intensity.

Many children and teens enjoy interval training because the short intervals keep the workouts varied and fun. No special equipment is required, so they can do it anytime, anywhere. Click on the name of the exercise to see instructions and a visual example of the exercise.

• Bicycles

  Bicycles

  1. Lie on the floor face up with your feet flat on the floor, knees bent, and hands behind your head.
  2. Lift one knee toward your chest while straightening out your other leg a few inches above the floor.
  3. Lift your chest until your shoulder blades are off the floor.
  4. Twist your torso to bring your opposite elbow toward your bent knee.
  5. Alternate sides for the duration of the timed interval.

  

• Butt kickers

  Butt kickers

  1. Start in a standing position with your feet shoulder width apart, knees slightly bent, and arms at your sides.
  2. Jog in place lifting your heels behind you to kick your butt.
  3. Pump arms at your sides like you would while jogging.
  4. Continue for the duration of the timed interval.

  

• Frogger

  Frogger

  1. Start in a high plank position. Place your hands directly underneath your shoulders and your toes on the floor, keeping a straight line from your head to your toes.
  2. Jump both feet forward so they land on the outside of your hands. Bend your knees and squat down, with hands on the floor, like a frog
  3. Jump both feet back to high plank position.
  4. Repeat for the duration of the timed interval.

  

• Front lunges

  Front lunges

  1. Start in a standing position with feet shoulder-width apart, knees slightly bent, and arms at your sides.
  2. Take a big step forward with one leg and plant the toes of your back foot on the floor.
  3. Lower your hips straight down and bend both knees until they are 90-degree angles. Keep your front knee behind your toes.
  4. Push on the heel of your front foot to lift your body back to standing.
  5. Switch to the opposite leg.
  6. Repeat, alternating legs, for the duration of the timed interval.

  

• High knees

  High Knees

  1. Start in a standing position with your feet shoulder width apart, knees slightly bent, and arms at your sides.
  2. Bend your elbows and raise your forearms out in front to make a 90-degree angle, or “L”. Face the palms of your hands down.
  3. Jog in place lifting each knee high enough to hit your palms.
  4. Continue for the duration of the timed interval.

  

• Hopscotch

  Hopscotch

  1. Start in a standing position with your feet shoulder width apart, knees slightly bent, and arms at your sides.
  2. Jump up in the air and land with both feet wider than shoulder width (double foot landing).
  3. Jump up again and land on one foot with the other leg bent behind you (single foot landing).
  4. the next hopscotch, land with the other foot in the back.
  5. Repeat, alternating landings, for the duration of the timed interval.

  

• Ice skaters

  Ice Skaters

  1. Start in a standing position with your feet together, knees slightly bent, and arms at your sides.
  2. Hop to the left and land with the left foot in front of the right foot. Bend the knee of the left leg while keeping the right leg straight.
  3. Hop to the right side, landing with the right leg bent and in front, left leg straight.
  4. Repeat, alternating sides, for the duration of the timed interval.

  

• Invisible jump rope

  Invisible jump rope

  1. Start in a standing position with your feet shoulder width apart, knees slightly bent, and arms at your sides.
  2. Bend your elbows and pretend to hold an invisible jump rope.
  3. Jump, feet together or alternating feet, over the invisible rope while moving your arms in a circular motion.
  4. Repeat for the duration of the timed interval.

  

• Jumping jacks

  Jumping jacks

  1. Start in a standing position with your feet together, knees slightly bent, and arms at your sides.
  2. Jump up in the air and bring your legs and arms out wide.
  3. Land with both feet wider than shoulder width and arms raised above your head.
  4. Jump again and land with feet back together and arms at your sides.
  5. Repeat for the duration of the timed interval.

  

• Line jumps

  Line jumps

  1. Start in a standing position with your feet together, knees slightly bent, and arms at your sides.
  2. Hop with feet together from side to side over an actual or invisible line.
  3. Repeat for the duration of the timed interval.

  

• Push-ups

  Push-ups

  1. Start in a high plank position. Place your hands directly underneath your shoulders and your toes on the floor, keeping a straight line from your head to your toes.
  2. Bend your elbows to lower your body until your nose is inches from the floor. Keep elbows close to your sides.
  3. Push on the floor with your hands to return your body to a high plank.
  4. Repeat for the duration of the timed interval.

  

• Spider lunges

  Spider lunges

  1. Start in a high plank position. Place your hands directly underneath your shoulders and your toes on the floor, keeping a straight line from your head to your toes.
  2. Bend one knee and bring that foot to the outside of your hand on the same side.
  3. Return your bent leg to a high plank.
  4. Switch to the opposite leg.
  5. Repeat, alternating legs, for the duration of the timed interval.

  

• Squats

  Squats

  1. Start in a standing position with your feet shoulder-width apart, knees slightly bent, and arms at your sides.
  2. Push your hips back until your thighs are about parallel with the floor, pretending you are sitting on an invisible chair. Bend your elbows at your sides or raise arms in front of you for balance.
  3. Push into your heels to stand back up.
  4. Repeat for the duration of the timed interval.

  

• Toe touches

  Toe touches

  1. Lie on the floor face up with your feet flat on the floor, knees bent, and arms at your sides. Face the palms of your hands down.
  2. Bring your feet together and raise your legs straight up in the air.
  3. Curl up to lift your head, neck, and shoulder blades off the floor. Reach your hands toward your toes.
  4. Lower your upper body down to the floor, keeping your legs lifted.
  5. Repeat for the duration of the timed interval.

  

We’ve created a sample fit kit Circuit with a mix of six exercises. Several of these exercises are not only aerobic but also build muscle and bone strength.

The sample fit kit circuit includes step-by-step instructions along with pictures to show proper form. Make sure you practice doing the exercises correctly before you start your first circuit.

Over time, if you get comfortable, you can create your own circuits at home. Include at least six different exercises. Below are exercises you can try.

1. Find any open space — inside or outside.
2. Try the sample fit kit circuit or pick your own six exercises.
3. Play music that makes you want to move.
4. Warm up. Do activities like marching or jogging in place, side stepping, or jumping jacks for five to 10 minutes to get your body ready for exercise.
5. Start the circuit:
   • Do each exercise for 45 seconds. Use the timer on your phone, a kitchen timer, or keep your eye on the clock.
   • Rest for 15 seconds between exercises.
   • Do the fit kit circuit five times for 30 minutes of vigorous exercise.
6. Cool down. Walk around or do some light stretching to get your heart rate to gradually come down.

When you’re ready to turn up the intensity, here are some things you can try:

• Do more circuits. Once you feel comfortable doing five circuits, do six.
• Increase the amount of work. Exercise for one minute instead of 45 seconds.
• Reduce the amount of rest. Rest for 10 seconds instead of 15.