Why do I get out of breath?

Your muscles need more oxygen when they work, so you breathe faster to get it in and your heart beats faster to deliver it. Being out of breath is the system doing its job, not your body failing — and it gets better surprisingly fast if you move most days.

Can I do this every day?

Moving every day is great. Doing the HARDEST thing every day is not — your body builds the new bits on the rest days. Mix it up: a hard one, then an easy one, then some stretches.

Twenty seconds hard, ten seconds off, eight times. Four minutes, and you will feel every one.

Twenty On, Ten Off

8 minutes · ages 9 to 12 · Climbers · Get Your Heart Going

Twenty seconds of work, ten seconds of rest, eight times.

What you need

A wall
Enough floor to lie down on, arms out.

Before you start

Clear the floor. Nothing sharp, nothing glass, nobody small where you are going to land.
A rug or a mat, and nothing sharp where you put your hands.
Arms out: make sure nobody is in reach.

Stop straight away if…

You feel dizzy or the room spins.
Your chest hurts.
You can't catch your breath.
Something hurts sharply, in one spot.
You feel sick.

Stop, sit down, and get a grown-up. Stopping is always the right answer.

The big idea: Short and hard builds a different thing from long and steady. You want both.

🫁 Keeping going🔋 Staying power⚡ Speed🤹 Putting it together

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Twenty On, Ten Off is 8 minutes for ages 9 to 12 (Climbers), and it needs a wall.

Warm-up

Arm circles, Leg swings, Jog on the spot, March, Cat and cow — about 25 seconds each, nice and easy.

The workout

Twenty seconds of work, ten seconds of rest, eight times.

high knees · jog on the spot.

Cool-down

Calf stretch, Heel to bottom, Reach for your toes, Cat and cow — slow and still.

Easier and harder

Easier: Ten seconds on, twenty off, and march instead of high knees.

Harder: Keep your knees at hip height for all eight rounds. That is the real test.

Safety

There is no barbell, dumbbell, bench or bar anywhere in the Gym, and load never goes past a ball or a bag with a book or two in it (from 3rd grade). Every jumping workout teaches landing first. Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.

Questions

Why do I get out of breath?: Your muscles need more oxygen when they work, so you breathe faster to get it in and your heart beats faster to deliver it. Being out of breath is the system doing its job, not your body failing — and it gets better surprisingly fast if you move most days.
Can I do this every day?: Moving every day is great. Doing the HARDEST thing every day is not — your body builds the new bits on the rest days. Mix it up: a hard one, then an easy one, then some stretches.

More for grown-ups: how much children need to move, and what makes youth training safe · Fitness School · Ask the Coach

Twenty On, Ten Off — ages 9 to 12, 8 minutes, Climbers.
Twenty seconds of work, ten seconds of rest, eight times.

Warm-up: Arm circles, Leg swings, Jog on the spot, March, Cat and cow.
Work: high knees · jog on the spot.
Cool-down: Calf stretch, Heel to bottom, Reach for your toes, Cat and cow.

You need: a wall. Room: a bit of floor.
Easier: Ten seconds on, twenty off, and march instead of high knees.
Harder: Keep your knees at hip height for all eight rounds. That is the real test.

Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.