Rocket Fit - 3 Week Kids Program

The best way to get your child moving is to exercise with them! These workouts feature effective, but technically simple, movements to keep exercise safe and fun. Our kids workouts are roughly 10 minutes long to satisfy even the shortest attention span. The program is recommended for ages 8-16 years old. 

In the Group HIIT spirit of exercising in groups, we made sure that Rocket Fit workouts are fun and effective for children, adults and everyone in between to make it convenient for families to get fit together. Follow Rocket Fit at home or anywhere else, like a park or backyard.  
No equipment required!

Rocket Fit Reviews


I am 9 and I did this with my mom and 8 year old brother. It was fun!

– Aspen

Great to do with kids!

– Jacqui

At the beginning of the summer, I was 16lbs heavier. :)

– Logan
Continuous Progression

Rocket Fit teaches kids fundamental bodyweight movements that can be performed anywhere. These movements improve endurance, strength and stability. The program has a slight progression over the 3 weeks. There are four types of workouts each week: Upper Body & Abs, Cardio (You Choose), Lower Body & Abs, and Full Body & Abs..

Kids HIIT Program
HIIT Intervals
9 Unique Workouts

Every workout is different! The variety helps keep kids from getting bored and also helps them discover movements they enjoy doing! Workouts are perfect for families that want to exercise together. They are effective for all ages.

25 Movements

We've chosen fundamental movements that are easy to master, and build a foundation for kids to eventually try more challenging workouts in the future.

Why Group HIIT Workouts?

Fast, Effective Workouts

Research shows that HIIT burns more subcutaneous fat than low-intensity cardio training such as jogging. With Group HIT Workouts, you'll reach your VO2 Max heart rate zone to burn calories and fat. Additionally, high-intensity interval training has been shown to yield higher excess post-exercise oxygen consumption (EPOC), which means you'll still be burning calories long after your workout has ended. 

Learn More About HIIT

Workout Anywhere, Together!

Group HIIT believes that fitness routines should be accessible and sustainable. Working out together encourages you to push harder and doubles your chances of sticking with the program. Work out together or follow a program together from each home.

How to get Started

Easy to Follow Videos

Our workout videos follow a standard format that previews the upcoming exercise then displays it while you work out. There is a timer for the interval, a total workout timer and a counter for each round of the workout. The only sound within the video is a timer beep. Play one of our playlists or watch TV while working out.

Ways to Watch

Join Group HIIT

Start a Program

Stop searching for workouts and start a program on Group HIIT with little to no equipment. Programs are specifically designed for each level and include hundreds of movements so you'll never get bored. Access cardio, abs and yoga videos in addition to program workouts.

Start 14 Day Free Trial