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Activities and Exercises to Try 


High Intensity Interval Training 

 a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods.

This type of training gets and keeps your heart rate up and burns more fat in less time

this type of exercise is supposed to be a challenge! 

Try doing it once a week to begin! 

Group HIIT offers kid friendly and family friendly exercises that you can follow along with.

How to choose an activity: 

  • Choose an activity that is challenging enough to get yours or your child's heart rate up.

  • Choose an activity that you can do with equipment that you may have at home.

  • If an activity is too easy, find ways to make some challenges while doing the activity.

  • If an activity is too difficult, find modifications for the game.

NOTE: your heart rate should be rising, in other words your breathing should be faster. 

Try each type of activity at least once.

Finding out what you like to do as activity is so important to keep yourself moving for a lifetime!

Balance and Flexibility are lower intensity exercises and alone will not get your heart working like we want it to. They are however highly important in preventing injury.

Types of cardiovascular exercises that can be done

Jump Rope





This full-body workout is fun to do while burning a lot of calories! In about 20 minutes you can burn about 200 calories (that's roughly a candy bar!) 

Plyometrics gets your whole body moving with jumping exercises and other quick powerful movements!

Swimming is a low impact, total body cardio workout. The density of the water provides a constant resistance. 

Dancing offers a full body workout that can be tuned to your favorite style. Its a fun way to get yourself moving. 

Cycling is another lower impact exercise to add in to your day. Take your bike to the store rather than driving to get yourself moving! 

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