Lesson Plan

HIIT & Healthy Bites Plan

Students will engage in three 5-minute HIIT rounds followed by mini–quizzes on healthy snacks, boosting physical stamina and nutrition knowledge through active learning.

Combining high-intensity interval training with nutrition assessments promotes cardiovascular fitness and critical snack-choice awareness, fostering lifelong wellness habits in a supportive small-group setting.

Audience

Time

Approach

Materials

Prep

Prepare Space & Materials

5 minutes

Step 1

Intro & Warm-Up

2 minutes

Step 2

Cycle 1: HIIT + Quiz

10 minutes

Step 3

Cycle 2: HIIT + Quiz

10 minutes

Step 4

Cycle 3: HIIT + Quiz

10 minutes

Step 5

Wrap-Up & Reflection

3 minutes

Slide Deck

HIIT Interval Timer

Welcome students. Explain that this deck will guide the 5-minute HIIT session with timed work and rest periods. Advance slides to start the countdown and work intervals.

Get Ready

On this slide, start a 10-second countdown aloud or using a stopwatch. Prepare students in starting position. After 10 seconds, click to the next slide.

Work: 45 Seconds (Cycle 1)

Start a 45-second timer. Remind students to perform the first cardio burst from [Cardio Burst Drills](#cardio-burst-drills). Emphasize proper form and pace.

Rest: 15 Seconds (Cycle 1)

Set a 15-second rest timer. Guide students to active rest—march in place or take deep breaths. Encourage quick rehydration.

Work: 45 Seconds (Cycle 2)

Start Cycle 2 work: begin a 45-second timer. Cue the next exercise from [Cardio Burst Drills](#cardio-burst-drills). Offer encouragement.

Rest: 15 Seconds (Cycle 2)

Initiate a 15-second rest. Encourage recovery breathing and remind students of proper posture.

Work: 45 Seconds (Cycle 3)

Begin Cycle 3 work: start the 45-second timer. Remind students this is the halfway mark—keep energy high!

Rest: 15 Seconds (Cycle 3)

Set a 15-second rest. Remind students to hydrate and focus on form before the next round.

Work: 45 Seconds (Cycle 4)

Start Cycle 4 work: initiate a 45-second timer. Encourage a strong effort as you head toward the final round.

Rest: 15 Seconds (Cycle 4)

Initiate a 15-second rest. Let students recover and gear up for the last push.

Work: 45 Seconds (Cycle 5)

Final work interval: start the 45-second timer. Cue students for maximum effort on their chosen drill.

Great Job!

Celebrate the effort! Instruct students to transition to the nutrition quiz, handing out [Snack Smarts Quiz](#snack-smarts-quiz) materials.

Lesson Plan

HIIT & Healthy Bites Plan

Audience

Time

Approach

Materials

Prep

Prepare Space & Materials

Step 1

Intro & Warm-Up

Step 2

Cycle 1: HIIT + Quiz

Step 3

Cycle 2: HIIT + Quiz

Step 4

Cycle 3: HIIT + Quiz

Step 5

Wrap-Up & Reflection

Slide Deck

HIIT Interval Timer

Get Ready

Work: 45 Seconds (Cycle 1)

Rest: 15 Seconds (Cycle 1)

Work: 45 Seconds (Cycle 2)

Rest: 15 Seconds (Cycle 2)

Work: 45 Seconds (Cycle 3)

Rest: 15 Seconds (Cycle 3)

Work: 45 Seconds (Cycle 4)

Rest: 15 Seconds (Cycle 4)

Work: 45 Seconds (Cycle 5)

Great Job!

Activity

Quiz

Snack Smarts Quiz

Quick Moves

Lori Danko