30 Day HIIT Challenge

Still not convinced that a 20 minute workout can get you into shape? Is a three month commitment daunting? Try the 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. This program demonstrates our mission at Group HIIT to give you the best workout at any skill level, without equipment, in a short amount of time. This program is fast paced and intense! It's great for groups such as families and coworkers that have no equipment available and want a program with variety that keeps it fun but challenging.

No equipment required!

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30 Day HIIT Challenge Reviews


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.

– Amanda

Great introduction to HIIT! This is an excellent introduction to your series! Thank you. Great cueing and instruction. I appreciate the large font and clear audio signals when it's time to transition. Will definitely be back on Wednesday!

– Amie

🔥🔥🔥 I'm laying on the ground feeling like a jelly fish. Such a kiss.

– Nate
Continuous Progression

The 30 Day HIIT Challenge progresses rapidly with intensifying exercise intervals and more complex exercises every week. The first phase introduces fundamental HIIT exercises and cardio conditioning. Each week, the movements and timers get a little more challenging. There are four workouts each week: Upper Body & Abs, Cardio (You Choose), Lower Body & Abs, Full Body.

30 Day HIIT Program
12 Unique Workouts

Nobody enjoys monotony which is why every Group HIIT workout is unique. With 4-5 unique movements in each workout, you’ll never get bored and neither will your muscles. The diversity of exercises confuses muscles to optimize strength and tone every week.

55 Unique Movements

Learn 55 unique movements for cardio, strength and core. This challenge is a fun way to discover exercise movements you enjoy. The variety in movements also makes this challenge fun for groups to learn together and push each other through each one.

Effective HIIT Movements
HIIT Interval Timers

There are five different HIIT timers in this challenge. They all follow basic HIIT interval formats such as 40s exercise, 40s rest with 4 movements and 4 rounds. The rest periods are longer during the beginning of the challenge. Each week, longer work intervals and shorter rest interval timers are introduced to keep challenging your body.

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. Our growing library of short Yoga practices are great for after your workouts or on Saturdays. Yoga may also help relieve stress and anxiety.

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

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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.

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