Group HIIT

Flash Fit - 12 Week HIIT Program

4.9 stars – 1,276 reviews

Flash Fit is a 12 week HIIT program designed for intermediate to advanced levels and requires two dumbbells. Throughout the 12 weeks, this program becomes more challenging in three ways: complexity of exercises, altered time intervals, and increased cardio. Each workout incorporates both cardio and strength training. The cardio intervals sustain increased heart rate for consistent calorie burn and conditioning, to develop endurance and agility. The strength training intervals build muscle to tone your entire body. Every workout targets the core to burn belly fat and prime body for future fitness goals.

This program requires a set of dumbbells. 
We recommend 8-20 lbs depending on your strength level.

    Flash Fit Reviews

    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.

    – Kendall

    This as such an awesome workout! The level of intensity definitely increased and we could feel it!

    – Averi

    Reach Your Goals with Flash Fit

    4 Phase Progression

    Flash Fit has four phases that progress with intensifying exercise intervals and more complex exercises every three weeks. The first phase introduces fundamental HIIT exercises and cardio conditioning. Using the first phase as a base, more difficult exercises are introduced weekly to keep your muscles guessing. As the exercise to rest ratio increases, the workouts become harder and continually improve your fitness level; rapidly improving strength while burning fat. This program is for anyone that wants a full length plan to get in great shape. There are four types of workouts each week: Upper Body & Abs, Cardio, Lower Body & Abs, Full Body

    36 Unique Workouts

    Never get bored! Making each workout unique is important at Group HIIT. The diversity of exercises confuses muscles to optimize strength and toning. We want this program to be fun but also teach you how to work every muscle in your body. Build strength and endurance in the first 6 weeks and start noticing muscles in new places throughout the second 6 weeks.

    70 Different Movements

    Each workout incorporates both cardio and strength training. The cardio intervals sustain increased heart rate for consistent calorie burn and conditioning, to develop endurance and agility. The strength training intervals build muscle to tone your entire body. Every workout targets the core to burn belly fat and prime body for future fitness goals.

    HIIT Interval Timers

    There are five HIIT timers in this program. They start easier and gradually increase to have longer exercise intervals and shorter rest intervals. This progression means each phase will pack in more reps as your fitness level keeps improving.

    Cardio Tuesdays

    Each Tuesday is for cardio. You get to choose what you enjoy most. For example, take a walk, run or play a sport! If you love HIIT cardio, then you can choose from our Burn Cardio workout library of 30+ (and always growing!) videos for all levels. These maximize calorie burn with seriously intense cardio movements.

    Intense Ab Workouts

    Add 1-2 ab workouts to your routine each week. Choose from 30+ (and always growing!) Ignite Abs workouts for all levels. Keep up with these to improve muscle definition and core strength.

    Restore Saturdays

    Stretching is a key element to safely improving your fitness level. Restore muscles with Yoga and mobility movements. Yoga may also help relieve stress and anxiety. Our growing library of short Yoga practices are great for after your workouts or on Saturdays.

    Susan

    I set three big goals for myself and checked them all off my list.

    Read Susan's Story
    HIIT Results

    Why Group HIIT Workouts?

    Vo2 Max HIIT Workouts Target Heart Rate

    Fast, Effective Workouts

    Research shows that HIIT burns more subcutaneous fat than low-intensity cardio training such as jogging. With Group HIT Workouts, fat burning exercise zones. 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 Videos

    Ready to Start Flash Fit?

    Join GroupHIIT.com to access all of our programs, cardio, abs and yoga workouts. Learn more about our programs
    Everything you need for total body fitness, for only $7.99/mo!