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We HITT Together

Brief:Group design a short HITT Session to raise the energy

Equipment: Post - it notes, pens, Up-beat music, a timer

Step by Step

(Numbers based on a group of 12)

  1. The youth worker separates the group into pairs and gives them 5 minutes to come up with two exercises each. The exercises should be accessible to everyone in the session. Each pair writes their exercise on a post-it note.
  2. The pairs demonstrate their exercise to the group.
  3. The group decide on an order for the exercises to go in.
  4. The youth worker explains that they will now do the HITT routine with them doing each exercise for 30 seconds each with a 30 second break.
  5. The youth worker should keep the time and cheer the young people on (and if they feel they can, they should do the exercises with the young people).
  6. The youth worker should ask young people how they feel after that activity and explain that exercise changes the levels of the chemicals in their brain releasing more endorphins leading to a more positive feeling. Regular exercise can also help with sleep which can give them a better chance at managing their moods.

Things to Consider

Young people may have a barrier at the thought of and exercise session, allowing them to think of their own exercises gives them ownership over what they are doing.

If there is a lot of resistance the youth worker can remind them that they will only be moving for 6 minutes, the rest of the time is rest time.


Participation in regular physical activity can increase our self-esteem and can reduce stress and anxiety. It also plays a role in preventing the development of mental health problems and in improving the quality of life of people experiencing mental health problems.

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