Why Group HIIT works
Three things decide whether a fitness program changes your body: the training method, the people around you, and whether you enjoy it enough to keep going. Group HIIT is built around all three, and peer-reviewed research backs each one.
No commitment. Cancel anytime online.
HIIT gets you more results in less time
High-intensity interval training alternates short bursts of hard work with brief recovery. The work intervals drive your heart rate up and push your muscles hard. The rest intervals let you recover just enough to do it again. That on-off pattern is what makes HIIT so efficient for burning fat, building fitness and improving health.
more fat mass lost with interval training than with steady, moderate cardio, across dozens of studies.
of all-out effort inside a 10-minute workout improved fitness and blood sugar control as much as 45 minutes of steady cycling, after 12 weeks in sedentary men.
In people with heart disease, high blood pressure, metabolic syndrome or obesity, HIIT improved cardiorespiratory fitness significantly more than moderate continuous exercise.
Want the full science? Our What is HIIT? guide breaks down the research on HIIT and heart health, blood sugar, healthy aging, mental health and more.
Explore the HIIT researchPeople who train together stick with it
Motivation fades. Accountability doesn't. Working out with a friend, a partner or a team, or even just checking in with someone, makes you far more likely to show up, push harder and keep going.
finished a weight-loss program when they joined with friends and had social support, compared with people who joined alone.
of the group-supported participants kept all of their weight off in the months afterward, nearly three times the rate of those who went solo.
longer. That's how much longer people held a plank when they worked out next to a slightly stronger partner, even a virtual one.
more weekly exercise after a year (178 vs 118 minutes) for adults who got regular check-ins from a real person.
drop in perceived stress after 12 weeks of group fitness classes. People who exercised alone saw no significant change, even though they worked out longer.
Athletes who trained in sync as a team showed a bigger rise in pain tolerance, a marker of endorphin release, than after the same session alone.
Find your crew. Work out together once a week. Check in.
- Pick your peopleA friend, partner, family or coworkers. You don't need to be at the same level. We have programs for mixed levels, and everyone can choose any 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.
Training with others? Bring them along.
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 plansYour music makes you work harder
Our classes have no background music, on purpose. Simple timer beeps tell you when to switch, so you can play the playlist that fires you up. That matters more than you might think: research shows music you love lifts your mood, makes hard work feel easier and helps you push further.
studies and 3,599 people. The largest review on the topic found music improves mood, boosts physical performance, lowers how hard exercise feels and makes your body work more efficiently. Faster songs had the bigger performance effect.
During all-out interval training, people produced higher peak and average power with music than without, and enjoyed the session more.
longer before exhaustion when people moved in time to motivational music, compared with no music. Motivating songs also beat neutral ones.
Every level. Every space. No boring routines.
Every workout is different, which keeps your muscles guessing and your routine fresh. Pick a day-by-day program or choose any class you want.
New to HIIT?
Spark Fit eases you in, and Scorch Fit is low impact. Work at your own pace.
Start with Spark Fit →Build strength
Bodyweight moves that work every muscle. Flash Fit adds dumbbells for weighted training.
See Flash Fit →Little to no equipment
Start with just your body. Add a mat, dumbbells or a resistance band as you go.
Compare programs →Work out anywhere
Home, office, gym or hotel room. Stream on your phone, computer or TV.
Ways to watch →Questions about how it works
Why is HIIT better than steady cardio for fat loss?
Short bursts of hard work push your body harder than a steady pace, and research shows it pays off: a 2019 meta-analysis in the British Journal of Sports Medicine found interval training reduced total fat mass 28.5% more than moderate continuous cardio. Learn more about HIIT.
Is HIIT OK for beginners?
Yes. Start with Spark Fit, our 6-week beginner program, or Scorch Fit for low-impact strength. "High intensity" means high for you, so work at your own pace. If you have a health condition, check with your doctor before starting a new exercise program.
Why don't the classes have music?
So you can work out your way. Classes use simple timer beeps, so you can play your own music, a podcast or even the TV. Research shows your own motivating music can help you work harder and enjoy it more.
Can I work out with friends or family?
Yes, and we encourage it. 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.
Do I need equipment?
Most workouts need little to no equipment. We have bodyweight-only programs, plus options with dumbbells or resistance bands if you have them.
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.
Proven method. Your people. Your playlist.
Everything you need to get stronger and fitter, with 14 days free to try it.
No commitment. Cancel anytime online.