The other day my daughter asked to exercise. I will repeat - she asked. This wasn't some indirect attempt at activity - like messing around outside or throwing ball - she actually wanted to do a workout she had seen me doing.

This might be ho-hum for some families - but for this particular child this was very unusual. She gravitates toward the sedentary end of things - preferring to sit inside than play outside. Sometimes it's like pulling teeth try to get her to enjoy some physical pursuits.

Until now that is. What is the secret?

• Fun
• Music
• Variety

Fun - that goes without saying. Music - as adults we like having portable music players. Gyms always have music playing the background - the same goes for kids.

Variety - this is where Tabata-like interval training comes in handy. Tabata is a form of high-intensity interval training that was studied by a Japanese doctor (Dr. Tabata). It's important to note that I am not referring to Tabata intervals in the strictest sense.

The workout includes repeating an activity for 20 seconds, then resting for 10 seconds. Followed by another activity for 20 seconds, then rest, and so on. The activities can be anything - dancing around, jumping up and down - in fact anything that is fun. The exercises are done at the child's own pace.

My kids absolutely love it. During each 10 second rest they are excited about what is coming next. There's something about that 20 second workout span that appeals to their short attention spans!