Getting started with Group HIIT
Everything you need for your first week: which program to pick, how your first workout works, where to watch, how to add your music, and how to bring friends along.
Not a member yet? Start your 14-day free trial.
Choose the program that fits you
Group HIIT has programs for every fitness level. Each one runs on a day-by-day schedule, so you always know what's next. Not sure where to begin? Start here.
Spark Fit
If it's been a while since you worked out, or exercise feels intimidating, start here. Learn the moves and build a strong base.
Preview Spark Fit → Easier on the jointsScorch Fit
Low-impact strength training for anyone who wants a lower-impact program without giving up results.
Preview Scorch Fit → Ready for a challengeFlash Fit
Starts with introductory moves, then adds weights and tougher timers. A full progression in endurance, strength and total-body fitness.
Preview Flash Fit → Already training hardBlaze Fit
Our toughest program, built for experienced exercisers who want to push their limits.
Preview Blaze Fit → Want a shorter commitment30 Day HIIT Challenge
One month of tough workouts to build a daily HIIT habit.
Preview the challenge → Focused on weight loss30 Day Weight Loss Challenge
A calorie-burning month of cardio and strength workouts.
Preview the challenge →You're never locked in. Switch programs anytime, and mix in body focus workouts, yoga or mobility on any day. Every program includes a downloadable PDF calendar.
Compare all programsYour first week, step by step
You don't need to plan anything. Log in, open your program and follow the schedule.
From login to your first sweat
- Log inUse the Log In button at the top of any page. The same account works on the website, our iPhone & iPad app and Roku.
- Open your program and start Day 1Follow the day-by-day schedule. Download the PDF calendar if you like checking days off.
- Warm up and cool downUse our ready-made warm ups and cool downs to start and finish each workout well.
- Save your favoritesTap the heart on any workout to find it again in Favorites.
Tips for a strong start
- Work at your own pace. "High intensity" means high for you. Slow down or take a lower-impact version of a move anytime.
- Little to no equipment. Start with just your body. Add a mat, dumbbells or a resistance band as you go.
- Listen for the beeps. Simple timer beeps tell you when to work and when to rest.
- New workouts every month. 5+ new classes are added monthly, so your routine stays fresh.
- Fuel up. Pair your workouts with our nutrition guide.
Work out on any screen
Stream on your phone, tablet, computer or TV, at home, at the gym or in a hotel room.
iPhone & iPad app
Play classes alongside your own music, and cast them to your TV.
Download on the App StoreRoku channel
Watch right on your TV. Play music from your phone or a speaker.
Already a member? Log in on Roku.
Get the Roku channelAny web browser
Go to grouphiit.com on any phone, tablet or computer, log in and press play. You can mirror it to your TV too.
See all ways to watchAdd your own music
Classes have no background music, on purpose, so you can play whatever fires you up. Research shows music you love can help you work harder. See the research
Invite someone to train with you
A friend, partner, family member or coworker makes it much easier to keep going. Work out together once or twice a week, or do every workout on your own and check in with each other.
finished a weight-loss program when they joined with friends and had social support, compared with people who joined alone.
more weekly exercise after a year (178 vs 118 minutes) for adults who got regular check-in calls from a real person.
longer. That's how much longer people held a plank when they worked out next to a slightly stronger partner, even a virtual one.
Find your crew. Work out together. Check in.
- Pick your peopleYou don't need to be at the same level. Everyone can choose any program or workout.
- Press play together once a weekSame living room, same office, or the same time from different homes.
- Check in with each otherA quick "did you get yours in today?" text. Small nudges from a real person keep people coming back.
Bring them along on one plan
Give your family, team or community full access on one bill, with simple email invites. Plans for up to 10, 50 or 150 members.
See group plansHelp when you need it
Questions about your account, billing or setup? Here's where to go.
Help & support
Answers to common questions about workouts, devices and your account.
Get help →Manage membership
View your plan, update billing or cancel online anytime.
My membership →On a group plan?
See your group and, if you run it, invite and manage members.
My group →Contact us
Need help getting set up? Send us a message and we'll help.
Contact us →Getting started questions
Which program should I start with?
New to HIIT or getting back into exercise? Start with Spark Fit, our 6-week beginner program, or Scorch Fit for low-impact strength. Ready for a challenge? Try Flash Fit (12 weeks) or Blaze Fit (8 weeks, advanced). Want a shorter commitment? Try the 30 Day HIIT Challenge or 30 Day Weight Loss Challenge. Compare all programs.
Can I switch programs?
Yes. You can switch programs anytime, and mix in body focus workouts, yoga or mobility on any day.
Do I need equipment?
Most workouts need little to no equipment. Many are bodyweight only, and others use dumbbells or resistance bands if you have them.
What devices can I watch on?
Any web browser on a computer, tablet or phone, our iPhone and iPad app, and Roku. You can also cast or mirror to your TV. See all ways to watch.
Can I play my own music?
Yes. Classes use timer beeps with no background music. Use the playlist on any workout page, or play your own music in our iPhone and iPad app. Safari on iPhone and iPad pauses other audio when a video plays, so use the app, our playlist or a second device instead.
How do I log in on Roku?
Install the Group HIIT channel from the Roku Channel Store, then follow the steps on our Roku log in page.
Can I work out with friends or family?
Yes, and we encourage it. Work out with your household using an individual membership or start a group membership if everyone needs an account. Group plans cover up to 10, 50 or 150 members on one bill with simple email invites. Everyone gets full access and can choose any workout.
Is there a free trial?
Yes. Individual memberships start with a 14-day free trial. You can cancel on the platform you signed up with anytime before the free trial ends and you won't be charged.
Research summaries are provided for general information. Group HIIT is a fitness program, not a medical treatment. If you have a health condition, consult your doctor before starting a new exercise program.
Your first workout is one click away
Pick a program, press play and start your first week.
Not a member yet? Start your 14-day free trial. Cancel anytime online.