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Can short-term high intensity interval training show results in children ages 8-11 

This article is based on a report from the Strength and Conditioning Research


Researchers in France recently investigated the effects of short-term interval training on fitness in prepubertal children. The investigators were interested in the effects on the children's aerobic performance and explosive strength.

They tested one hundred boys and girls aged 8 - 11 years. This group was comprised of 46 boys and 54 girlswho volunteers for the study, with the consent and approval of the parents. The same physician evaluated the sexual maturity of each child prior to the onset of training. There was a control group was comprised of 25 boys and 28 girls, and an experimental group involving 21 boys and 26 girls. Five field tests were performed at the beginning of the study to establish a baseline of fitness for the children. The tests included the standing broad jump, the 10 x 5-m shuttle run, the sit-and-reach, the 30-second sit-up test, and the 20-m shuttle run test.

The experimental group followed an interval-training program for 7 weeks. This group performed high-intensity, intermittent-running exercises 2 sessions per week for a period of 30 minutes per session. These exercises ranged from 10 - 20 seconds at 80 to 100% of their maximal aerobic speed. A recovery period of 10 ? 20 seconds followed each run. All exercises were performed on a short track and the children were placed in lanes corresponding to their maximal aerobic speed.

Results reveled that there was no significant difference at tests which were done at the start of the testing between the experimental and control groups. However once the experimental group started their training they did experience a significant improvement in their standing broad jump values and their maximal shuttle run velocity. These improvements were observed to be independent of gender and growth. No improvement was found in the control group which did not training at all. .

These results suggest that high-intensity, short-term interval training can elicit an improvement in some aspects of fitness for prepubertal children. It must be noted that children will perform better in a physical education environment when they are having fun within a group setting and when the instructions remain simple. 

So simply put children ages 8-11 can start training, train with high intensity, and get sigificant results from this training. But make sure you make their training enjoyable(by varying the exercises and routines) and in a group setting if you can!   

Personally I have seen tremendous results from students as early as  ages six and seven.  What I do is shortening the training time and always make sure all of the sports and strength and conditioning training we do is fun for them.  Do not expect a six-year-old athlete to go through a full 30 or 60 minute workout that will not happen.  Start with 10 to 15 minute training times maybe a then go up to 30 minutes.  Remember all of that time will add up each week and month and after six months you can see tremendous results

Baquet G, Guinhouya C, Dupont G, Nourry C, Berthoin S. (2004). Effects of a short-terminterval training program on physical fitness in prepubertal children. Journal of Strength and Conditioning Research, 18(4): 708 ? 713.