Online workouts you can enjoy at home or work.
Easy to follow programs with quiet workout videos for strength, weight loss and flexibility.
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Reach Your Fitness Goals With 25 min workouts
Burn Fat & Build Muscle
High intensity interval training (HIIT) is a revolutionary approach to weight loss and fitness that alternates rest and exercise intervals to maximize fat burn in a short amount of time. Studies show that short HIIT workouts burn more fat than steady state cardio such as running.
Keep Your Body Guessing
Every workout has unique movements and timers to keep your body guessing and your results coming. In under 30 minutes, you can get an effective workout - no gym required. The most equipment you will need is two dumbbells and a mat.
Easy to Follow Videos
Play workout videos on a computer, tablet or phone. The video will preview a movement and then show a timer while you exercise. The only audio in the workouts are timer beeps so you can workout while watching TV or listening to your own music. Ready to start your first workout?
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HIIT Programs for All Levels - 250+ Videos
Spark Fit Beginner Program
This 6 week program is for anyone who truly wants to commit to a more active lifestyle, but is worried that they lack the conditioning or skills to dive in all at once.
Good for: Beginners, Families, Boomers, Coworkers or Mixed Level Groups
Flash Fit Advanced Program
This 12 week program is designed for people that want to maximize results with a full plan. This program incorporates dumbbells for resistance training.
Good for: Millennials, Athletes, Intermediate to Advanced Fitness Levels
30 Day HIIT Challenge
This program is suitable for all skill levels because it starts out with basic movements and incorporates more complex movements over time.
Good for: Coworkers, Athletes, Families, Mixed Fitness Level Groups
30 Day Weight Loss Challenge
This program is suitable for intermediate to advanced levels. The timers are fast paced to get your heart rate up for intense cardio.
Body Focus Workouts
Each week, you get to choose areas you'd like to work on. Complete one cardio workout, ab workout, yoga practice and any body focus workout per week.
Rocket Fit for Kids
This 3 week program is designed for kids 8-15 years old. The workouts are short and use basic movements. These are great for the whole family.
What Our Group HIIT Community Says
June 01, 2018
"I enjoy your workouts very much and they have helped enormously. I have literally gone from hardly being able to get up off the floor (after knee replacement and shoulder surgeries and several years of relative immobility) to being able to do your longest cardio workouts easily; all in a matter of a few months of 5 workouts per week as outlined in your 30 Day Weight Loss Program. Although I cannot do any explosive high impact movements, it’s been very easy to modify the exercises to low impact. I had never considered doing a plank before...now I can do 2 minutes continuously simply from the 30 or 40 second exercises so often offered in your workouts, and have re-developed wonderful rotational movements that I thought were lost to me forever. What I love most is the countdown clock...this got me from barely being able to breathe after just ten minutes to being able to finish just one more minute, then one more segment. I also love that I can do them in silence and really focus on my movements. Your program is very well thought out and presented."
Jehan & Mom
January 12, 2018
"I am currently a college student. I am insanely in love with this website, and all of the workout videos provided on YouTube! Growing up as an athlete my entire life I thought I understood what a challenging workout was, but these HIIT routines made me think otherwise. Another reason why I absolutely love this program is because it allows me to work out with my mom! Not only are we able to work out together, but we are able to do so at our own pace/difficulty level and it has been an amazing bonding experience!"
What's so great about our workouts?
"I wondered if I had worked hard enough until I woke up the next morning and could hardly move! I'm looking forward to the other workouts."
"This workout was hands down more intense than a thirty minute run and was done in half the time. I feel great and accomplished after completing it. I really had to push myself through the jump squats. Those are tough. :grinning:"
"My arms are like jello and my abs are screaming! Feels good though!"
"I have done many of these type of workouts before (Jillian Michaels 30 Day Shred, 6 week 6 pack, 21 Day Fix, Insanity etc etc). These videos are by FAR my favorite. The videos are easy to follow and QUIET, no one screaming at me, telling me how quickly I will resemble them if I just push. Thanks so much Group HIIT for a consumer friendly fitness-focused series of workout videos.
"Amazing workout! Really felt this one in the lower body. Vertical jumps really get your heart racing too!"
"Great cardio! Loved this mix of high intensity workouts. This is the kind that keeps burning fat all day long even after it's done. So sweaty right now."
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