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3 In-Depth HIIT Workouts You Can Do At Home

High-intensity interval training (HIIT) has exploded in terms of popularity over the past decade or so, and for good reason. These workouts are not only fun and challenging, but they also burn a ton of fat and can be performed almost anywhere.

You can enjoy a super-effective fat-blasting session at home, in your backyard, or even in a nearby park just by pressing play on JNL Fusion, Rhythm Fit or Figure 8 Ultimate. 

Let’s get into some of our favorite high-intensity interval workouts that you can learn quickly and take with you everywhere you go. With these routines in your arsenal, you’ll never have another excuse to avoid working out ever again! Let’s check it out. 

1. Squats, Pushups, and Burpees

The most basic exercises are the easiest to learn but the most difficult to master. Consider the squat, for example. Anyone can bend their knees and perform a simple squat motion a few times in a row, but things get much more difficult when pace and volume ramp up. 

That’s the beauty of HIIT exercise: you maximize the benefits of simple movements through repetition and intensity, allowing anyone to participate and get in great shape without ever setting foot in a gym.

JNL Fusion frequently uses squats, pushups, and burpees to spike that heart rate while building strength in the upper and lower body. It doesn’t require long hours of activity and can be modified for any ability level. Can’t do a pushup? Just lower yourself down to the ground and use your elbows and knees to stand back up.

Once this is a breeze for you, graduate to burpees. This movement combines the two core components from above and adds a jumping jack on top for good measure.

It may take some time to master the art of the burpee, and it isn’t an easy road, but your physique and mental fortitude will benefit tremendously if you stick with it.

These movements all have one thing in common: they can be done anywhere, at any time. For a quick burst of energy or to set fire to the metabolism, just do a quick set of these exercises and enjoy the benefits of HIIT instantly.

2. Jump Rope and Sprints

Want to feel like an Olympic athlete or world-class boxer? It’s time to focus on cardio, which is where the magic happens in terms of rapid fat loss. 

Jumping rope might seem like an old-school workout method, but there’s nothing outdated about it. It’s just as effective for working up a sweat as it was back in the day of Ali and Frazier.

JNL Fusion features cordless jump ropes, designed to push you to the limit in a matter of seconds, challenging your body and mind like nothing else, without the hazard of tripping over a cord. You can also use a traditional corded jump rope in the routines, if you have the space for it and coordination. 

Remember to stick to the basic principles of HIIT and catch your breath between high-intensity jump rope bursts. You want to replenish your energy so you can go for longer and keep that fat furnace burning!

3. Group Dance Workouts

We all reach a point in our workout regimen when things start to become stale and motivation takes a nosedive. This is when we may start getting back into bad habits like overeating, skipping workouts, and hitting the snooze button in the morning. 

A normal person can only do so many pushups before it gets old. When boredom sinks in, it’s time to add some pizzazz to your routine with something fun, dynamic, and fully engaging: a group dance workout may be exactly what you’re looking for.

If you love to move and shake, an at-home dance workout gives you the chance to express your physical creativity while shredding fat and building strength in classic HIIT fashion. 

Led by high-energy instructors and set to heart-pumping beats, it’s impossible not to get into the groove! 

The best part is that you can find dance workouts for your exact experience level, so you never have to worry about falling behind the pack. Start slow and simple, then work your way up as you get more lean and mean in just a few weeks. 

You can even participate in our monthly fitness challenge if you need a bit of extra accountability and support from people trying to make similar changes in their lives. 

Physical transformation and healthy habits can be a tough road to go alone, so that extra motivation and encouragement can make all the difference. 

Make dance workouts your go-to exercise method or sprinkle them in a few times a week to keep things fresh. Versatility and variety are what make HIIT workouts so great. Alternate our Rhythm Fit workouts with Figure 8 Ultimate workouts for fun, rhythm-based HIIT training.


The truth about working out is that it takes up a lot of time, any way you slice it.

That’s why we love HIIT more than anything. High-intensity interval training is arguably the most time-efficient workout method available, and its versatility can’t be beaten. 

Consider its tightly structured format, the ability for you to burn a ton of fat, and not to mention the strength gains you can achieve for your muscles and nervous system.

The other huge advantage of HIIT is the diversity of workouts at your fingertips, and the minimal equipment required. Gravity is the only ingredient needed for bodyweight exercises, and everyone can buy a cordless or traditional jump rope. Just pop in a DVD or stream a dance workout online like Rhythm Fit HIIT or Figure 8 Ultimate. So simple, and so fun!

There are truly no downsides to HIIT, and it’s something you need to try yourself to fully experience the benefits. The question is: which workout will you do first? Test them all out at least once and create the perfect HIIT routine for your needs!