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Include at least 20 to 30 minutes of vigorous-intensity exercise three or more days per week

Making time for physical activity in general is good, but it’s also important to get enough of the right exercise. Remember, we recommend 60 minutes of exercise every day, including moderate-intensity and vigorous-intensity exercise. Don’t forget to include at least 20 to 30 minutes of vigorous-intensity exercise three or more days per week.

Okay, let’s back up. 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. It can be light, moderate, or vigorous.

If you think of a scale going from 0 to 10, where rest is 0 and maximum, all-out effort is 10, moderate-intensity exercise is a 5 or 6 and vigorous-intensity exercise is a 7 or 8.

 

Interval training 101: Create your own Boston Children’s fit kit Circuit at home

One fun way to reach your fitness goals is through interval training. Interval training is a popular form of exercise, so you may have heard the term — but what does it mean? Interval training involves alternating bursts of vigorous-intensity exercise with lighter activity or rest. An interval training session usually lasts 20 to 30 minutes, depending on your fitness level and desired intensity.

Interval training has a lot of great health benefits, as it:

  • improves aerobic fitness
  • builds strong muscles and bones
  • reduces belly fat
  • lowers cholesterol levels

Interval training also has other perks. Many children and teens enjoy it because the short intervals keep the workouts varied and fun. No special equipment is required, so you can do it anytime, anywhere.

The Boston Children’s fit kit offers a specific type of interval training called circuit training. This type of training alternates bursts of different exercises, with rest in between. You can do the Boston Children’s fit kit Circuit by yourself or with friends or family members. No special equipment required. We’ve created a sample fit kit Circuit with a mix of six exercises from the list below. Several of these exercises are not only aerobic but also build muscle and bone strength.

  • 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.
    Kid doing the bicycles exersice
  • 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.
    Demonstration of butt kickers
  • 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.
    Demonstration of frogger
  • 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.
    Demonstration of front lunges
  • 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.
    Demonstration of high knees
  • 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.
    Demonstration of hopscotch
  • 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.
    Demonstration of ice skaters
  • 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.
    Demonstration of invisible jump rope
  • 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.
    Demonstration of jumping jacks
  • 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.
    Demonstration of line jumps
  • 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.
    Demonstration of push-ups
  • 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.
    Demonstration of spider lunges
  • 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.
    Demonstration of squats
  • 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.
    Demonstration of toe touches

 

Note: The sample Boston Children’s fit kit Circuit includes step-by-step instructions, as well as pictures to show proper form, for each exercise. When first learning the fit kit Circuit, it is important you practice how to do the exercises correctly.

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

The Boston Children’s fit kit Circuit: step-by-step guide

  1. Find any open space — inside or outside.
  2. Try the sample fit kit Circuit or pick your own six exercises.
  3. Play some music to add energy and make it fun.
  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. Move your body:
    • Do each exercise for 45 seconds.
    • Rest for 15 seconds between exercises.
    • Repeat the entire fit kit Circuit at least five times to achieve the goal of 20 to 30 minutes of vigorous-intensity exercise.
  6. Cool down. Do activities like walking around or light stretching to get your heart rate to gradually come down.

Here are some things to try when you’re ready to turn up the intensity:

  • Increase the number of repetitions. (Example: Repeat the fit kit Circuit six times instead of five.)
  • Increase the amount of work. (Example: Exercise for one minute instead of 45 seconds.)
  • Decrease the amount of rest. (Example: Rest for 10 instead of 15 seconds between exercises.)

Try the sample Boston Children’s fit kit Circuit. Download the sample

After completing a circuit or other fitness activity, rate the intensity of your exercise. Download the worksheet

People who use exercise trackers are more likely to exercise every day. Try it! Download the tracker