The choice of movements is almost endless in variety. I also use plyometrics in most of my interval sessions. Plyometrics are power moves designed to work the anaerobic system. These exercises are so intense that they are performed no more often than once a week for advanced students, and less frequently for beginners and intermediate. Some examples of plyometric moves are power hops onto a step, scissor jumps, log jumps, squat jumps, fast step touch, high and big heel digs, and ski jumps.
Music is optional.
I prefer to accompany a group interval session with music. It provides some motivation and makes the time go faster. I often ask Athletic Training students to bring in some of their favorite tapes. I call the following Interval Equations . There are many ways to design interval training sessions and these ideas will give you a starting point.