Skip to main content

Table 1 Exercise session outline

From: A randomised controlled trial of energetic activity for depression in young people (READY): a multi-site feasibility trial protocol

Week Session number High-intensity exercise component Low-intensity exercise component
1 1 10 min warm up
Boxing (4 reps of 45 s and 90 s rest)
5 min cool down
Total time: 24 min
10 min warm up
Walking football (7.5 min halves)
2 min rest at half time
5 min cool down
Total time: 32 min
2 10 min warm up
Circuit training to music (4 reps of 45 s and 90 s rest)
5 min cool down
Total time: 24 min
10 min warm up
Walking netball (7.5 min halves)
2 min rest at half time
5 min cool down
Total time: 32 min
2 3 10 min warm up
Football (4 reps of 45 s and 90 s rest)
5 min cool down
Total time: 24 min
10 min warm up
Walking basketball (7.5 min halves)
2 min rest at half time
5 min cool down
Total time: 32 min
4 10 min warm up
Basketball (4 reps of 45 s and 90 s rest)
5 min cool down
Total time: 24 min
10 min warm up
Walking dodgeball (7.5 min halves)
2 min rest at half time
5 min cool down
Total time: 32 min
3 5 10 min warm up
Choice/combination (5 reps of 45 s and 90 s rest)
5 min cool down
Total time: 26 min 15 s
10 min warm up
Walking choice (9 min halves)
2 min rest at half time
5 min cool down
Total time: 35 min
6 10 min warm up
Boxing (5 reps of 45 s and 90 s rest)
5 min cool down
Total time: 26 min 15 s
10 min warm up
Walking choice (9 min halves)
2 min rest at half time
5 min cool down
Total time: 35 min
4 7 10 min warm up
Circuit training to music (5 reps of 45 s and 90 s rest)
5 min cool down
Total time: 26 min 15 s
10 min warm up
Walking choice (9 min halves)
2 min rest at half time
5 min cool down
Total time: 35 min
8 10 min warm up
Football (5 reps of 45 s and 90 s rest)
5 min cool down
Total time: 26 min 15 s
10 min warm up
Walking choice (9 min halves)
2 min rest at half time
5 min cool down
Total time: 35 min
5 9 10 min warm up
Basketball (6 reps of 45 s and 90 s rest)
5 min cool down
Total time: 28 min 30 s
10 min warm up
Walking choice (10.5 min halves)
2 min rest at half time
5 min cool down
Total time: 38 min
10 10 min warm up
Choice/combination (6 reps of 45 s and 90 s rest)
5 min cool down
Total time: 28 min 30 s
10 min warm up
Walking choice (10.5 min halves)
2 min rest at half time
5 min cool down
Total time: 38 min
6 11 10 min warm up
Boxing (6 reps of 45 s and 90 s rest)
5 min cool down
Total time: 28 min 30 s
10 min warm up
Walking choice (10.5 min halves)
2 min rest at half time
5 min cool down
Total time: 38 min
12 10 min warm up
Circuit training to music (6 reps of 45 s and 90 s rest)
5 min cool down
Total time: 28 min 30 s
10 min warm up
Walking choice (10.5 min halves)
2 min rest at half time
5 min cool down
Total time: 38 min
7 13 10 min warm up
Football (8 reps of 45 s and 90 s rest)
5 min cool down
Total time: 33 min
10 min warm up
Walking choice (13.5 min halves)
2 min rest at half time
5 min cool down
Total time: 44 min
14 10 min warm up
Basketball (8 reps of 45 s and 90 s rest)
5 min cool down
Total time: 33 min
10 min warm up
Walking choice (13.5 min halves)
2 min rest at half time
5 min cool down
Total time: 44 min
8 15 10 min warm up
Choice/combination (8 reps of 45 s and 90 s rest)
5 min cool down
Total time: 33 min
10 min warm up
Walking choice (13.5 min halves)
2 min rest at half time
5 min cool down
Total time: 44 min
16 10 min warm up
Boxing (8 reps of 45 s and 90 s rest)
5 min cool down
Total time: 33 min
10 min warm up
Walking choice (13.5 min halves)
2 min rest at half time
5 min cool down
Total time: 44 min
9 17 10 min warm up
Circuit training to music (10 reps of 45 s and 90 s rest)
5 min cool down
Total time: 37 min 30 s
10 min warm up
Walking choice (16.5 min halves)
2 min rest at half time
5 min cool down
Total time: 50 min
18 10 min warm up
Football (10 reps of 45 s and 90 s rest)
5 min cool down
Total time: 37 min 30 s
10 min warm up
Walking choice (16.5 min halves)
2 min rest at half time
5 min cool down
Total time: 50 min
10 19 10 min warm up
Basketball (10 reps of 45 s and 90 s rest)
5 min cool down
Total time: 37 min 30 s
10 min warm up
Walking choice (16.5 min halves)
2 min rest at half time
5 min cool down
Total time: 50 min
20 10 min warm up
Choice/combination (10 reps of 45 s and 90 s rest)
5 min cool down
Total time: 37 min 30 s
10 min warm up
Walking choice (16.5 min halves)
2 min rest at half time
5 min cool down
Total time: 50 min
11 21 10 min warm up
Boxing (12 reps of 45 s and 90 s rest)
5 min cool down
Total time: 42 min
10 min warm up
Walking choice (2 × 10 min and 2 × 9 min quarters)
1 min rest between
5 min cool down
Total time: 57 min
22 10 min warm up
Circuit training to music (12 reps of 45 s and 90 s rest)
5 min cool down
Total time: 42 min
10 min warm up
Walking choice (2 × 10 min and 2 × 9 min quarters)
1 min rest between
5 min cool down
Total time: 57 min
12 23 10 min warm up
Football (12 reps of 45 s and 90 s rest)
5 min cool down
Total time: 42 min
10 min warm up
Walking choice (2 × 10 min and 2 × 9 min quarters)
1 min rest between
5 min cool down
Total time: 57 min
24 10 min warm up
Basketball (12 reps of 45 s and 90 s rest)
5 min cool down
Total time: 42 min
10 min warm up
Walking choice (2 × 10 min and 2 × 9 min quarters)
1 min rest between
5 min cool down
Total time: 57 min
  1. On arrival, participants get changed. They will also put the heart rate monitor on, and this will be demonstrated in an earlier session
  2. High-intensity interval training exercises
  3. Boxing
  4. Reps can include any of the following:
  5. • Ten jabs, followed by running to the end of the sports hall and back
  6. • Ten hooks, followed by five squat thrusts
  7. • Fast upper cuts
  8. • Ten jabs, followed by five-star jumps
  9. • Fast jabs
  10. • Ten side steps, followed by running to the end of the sports hall and back
  11. • Five combination punches (hook and jab), followed by running to the end of the sport hall and back
  12. • Ten of favourite punch action, followed by ten tuck jumps
  13. Circuit training to music
  14. • Full star jumps
  15. • Tuck jumps
  16. • Stationary high knees runs
  17. • Jumping with one hand in the air
  18. • Hop on one leg
  19. • Push ups
  20. • Sit ups
  21. • High leg kicks
  22. • Fast side kicks
  23. • Fast side to side twists
  24. Football
  25. • Ten toe touches, followed by running to a cone and back
  26. • Running up to kick the ball ten times, followed by five burpees
  27. • Sprinting around cones in the sports hall
  28. • Kicking a football into a goal then running to end of the sports hall and back. Performing fast feet movements through cones then running to end of the sport hall and back
  29. • Jumping up to head a football five times then running to the end of the sports hall and back
  30. • Running around the sports hall following a square or diagonal course
  31. Basketball
  32. • Receiving and returning a chest pass, followed by running to a cone and back
  33. • Running around in a square and receiving and returning a bounce pass on one corner of the square
  34. • Bouncing a ball five times then running to the end of the hall and back
  35. • Receiving a shoulder pass, followed by running to a cone and back