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Hockey HIIT

By Breanna Simon-Seibel, Hockey Health by Breanna, 02/07/18, 6:00AM CST


High Intensity Interval Training (HIIT) for hockey players

High intensity interval training (HIIT) is a type of workout that consists of short bouts of all-out intensity followed by low-intensity recovery periods. Typical HIIT workouts can range anywhere from 10-30 minutes and can make an enormous difference in your cardiovascular health and stamina.

HIIT workouts are perfect for hockey players because they mimic the way the game is played. For example, a hockey shift is about 45 seconds of high-intensity and then the players get a change and rest on the bench (low-intensity recovery period) until their next shift.

Before beginning any type of HIIT workout, it is extremely important that the athletes get a solid dynamic warm up in.  To help their muscles recover and to increase flexibility, it is important that the athletes stretch after performing HIIT.

Look below for a sample HIIT workout that your athletes (or yourself) can do at home with zero equipment. Remember, excuses are things that we tell ourselves so that we can point our finger at something (or someone) else instead of holding ourselves accountable and they’re all bullsh*t.

Workout: HIIT for Hockey             Equipment Needed: none         
Total Time: 38 minutes

Dynamic Warm Up-*

One minute of each:

High Knees

Butt Kicks

High Skips

Hip Openers Forward

Hip Openers Backwards


Sea Saw Lunges

Lateral (Side) Lunges




Knee To Chest

Broad Jumps

Total warm up time = 13 Minutes


HIIT Workout-*

Repeat X6

45 seconds lateral bounds

45 seconds rest

Total HIIT time= 9 minutes


Repeat X6

45 seconds jump rope (high intensity)

45 seconds walk (or march in place)

Total HIIT time= 9 minutes


Cool Down-*

Two minute slow walk (or march in place)

30 seconds of each:

Downward facing dog

Upward facing dog


Rt. leg pigeon pose

Lt. leg pigeon pose

Rt. leg lying quad stretch

Lt. leg lying quad stretch

Rt. side lying back stretch

Lt. side lying back stretch


Rt. leg sitting hamstring stretch

Lt. leg sitting hamstring stretch



Total cool down time= 7 minutes


*If you’re unsure how to do any of the above exercises, a simple Google will pull up several explanations, pictures and/or videos and always consult your physician before beginning any exercise program.

Want additional information or Have a topic idea? Email Breanna