Short, fast runs with a proper rest in between, rather than lots of slow ones — speed is practised fresh, not tired. Pumping your arms hard helps more than most people expect, because your legs go at the speed your arms set.

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.

Six rounds of feet moving faster than you can think about them.

Quick Feet

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

Do the whole list, then do it again.

What you need

A wall
Somewhere you can run a few steps and turn round.

Before you start

Clear the floor. Nothing sharp, nothing glass, nobody small where you are going to land.
Land soft: knees bent, knees out, feet flat.
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: Quickness is your brain learning a pattern, not your muscles getting bigger.

🫁 Keeping going🚀 Springiness⚡ Speed🤹 Putting it together🔀 Quick changes🦩 Balance

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Quick Feet is 13 minutes for ages 9 to 12 (Climbers), and it needs a wall.

Warm-up

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

The workout

6 rounds of: 20 seconds of high knees · 20 seconds of heel flicks · 20 seconds of side shuffle · 10 metres of skipping. Rest 30 seconds between rounds. Fast and light. The moment it gets heavy, take the rest.

Cool-down

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

Easier and harder

Easier: Four rounds, fifteen seconds each, and gallop instead of skipping.

Harder: Add a round. Keep the last one as quick as the first.

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

How do I get faster?: Short, fast runs with a proper rest in between, rather than lots of slow ones — speed is practised fresh, not tired. Pumping your arms hard helps more than most people expect, because your legs go at the speed your arms set.
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.

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

Quick Feet — ages 9 to 12, 13 minutes, Climbers.
Do the whole list, then do it again.

Warm-up: Arm circles, Leg swings, Jog on the spot, March, Jump and stick.
Work: 6 rounds of 20 seconds of high knees · 20 seconds of heel flicks · 20 seconds of side shuffle · 10 metres of skipping. Rest 30 seconds between rounds.
  Fast and light. The moment it gets heavy, take the rest.
Cool-down: Calf stretch, Heel to bottom, Reach for your toes, Butterfly.

You need: a wall. Room: a hallway.
Easier: Four rounds, fifteen seconds each, and gallop instead of skipping.
Harder: Add a round. Keep the last one as quick as the 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.