Spark Fit - 6 Week HIIT for Beginners

This 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. The program focuses on losing weight and building strength in order to advance your level of fitness. In 6 weeks, this program will prepare you for our more advanced programs by focusing on the most basic and common body weight movements so that you feel more confident moving forward in your fitness journey. Spark Fit is perfect for beginners, boomers, families and anyone that wants to improve or maintain their health or prepare for an intermediate or advanced program.

No equipment required!

Spark Fit Reviews


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.

– Ingrid

I have started with the Spark Fit program as I have a lot of work to do!!! I have lost 4lbs in my first week, and an inch from all the areas you suggested measuring, which I am over the moon about. I can’t wait to continue with my new found love for HIIT training – thanks to you guys.

– Claire

As a beginner, this 6 week beginner workout is pretty perfect. Seems so well planned. Love the demos during rest time. thanks.

– Gael

Its a great exercise to start. I just had a baby and I feel I need to start moving my abs. Is not super hard and you can perfectly do it even if you haven't done any exercise before.

Los Angeles, CA
3 Phase Progression

Spark Fit has three phases that progress with intensifying exercise intervals and more complex movements. The first phase introduces fundamental HIIT movements and cardio conditioning. The first two weeks start with one-minute rest intervals so any beginner can keep up with the pace. The intervals and movements become more challenging every two weeks to continually improve your fitness level. 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 (You Choose), Lower Body & Abs, Full Body

Beginner HIIT Program
Beginner HIIT Program
18 Unique Workouts

Nobody enjoys monotony which is why every Group HIIT workout is unique. With 4-5 movements in each workout, this program starts with basic movements and slowly becomes more challenging. Feel your endurance and strength improve gradually each week.

38 Unique Movements

Learn basic movements for strength and cardio that can be done anywhere! This program uses bodyweight movements to gradually build strength, endurance and burn calories. Don't be intimidated, this program will safely get you started on making exercise an enjoyable part of your life.

Effective HIIT Movements
Classic HIIT Timers

There are five different HIIT timers in this program. The timers follow classic HIIT timers that allow for a rest interval after each movement. There are 4-5 movements per round, repeated for 3-4 total rounds.

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

Join Group HIIT

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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