Aerobic Activity with Alex Roelse


Like most of the other athletes involved in Ready, Set, Gold!, Olympian Alex Roelse focused his February visit on aerobic activity and the benefits it has on your mental and physical health. 


There has been a lot of research that points to improved sleep, improvement in mood, and an increase in mental alertness when aerobic activity is apart of your daily life.


Alex wanted to show his students that they could get the benefits of aerobic activity by giving a 100% effort during a 10 minute High Intensity Interval Training (HIIT) workout.


HIIT workouts generally combine short bursts of intense exercise with periods of rest or lower-intensity exercise. These workouts often mix aerobic and resistance training.


Alex provided the below workout to the students and the class did one round of the workout together. Alex asked that the students work on their own to add another round to the HIIT workout before his next visit in two weeks.



Alex's HIIT workout

30 seconds of work followed by 15 seconds of rest


  • Jumping Jacks

  • High Knees

  • Plank Shoulder Taps

  • Jump Tucks

  • Flutter Kicks

  • Sit up with a punch across

  • Skaters

  • Mountain Climbers

  • Burpees

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