Group HIIT

What is HIIT?

High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) is a cardiovascular and strength training workout format that includes intervals of short bursts of exercise followed by rest intervals that allow the heart rate to come down. These heart rate spikes are the marker of a HIIT workout. HIIT workouts can be done with various approaches. For example, running in sprints and resting after each sprint would be considered HIIT. Most commonly, HIIT workouts include bodyweight, weighted and banded movements that also increase strength and muscle tone. 

What Are HIIT Intervals?

Intervals are a set of 10-60 seconds within a workout. There are two types of intervals used in a HIIT workout: exercise and rest. During an exercise interval, a movement is performed at the highest intensity possible while still maintaining correct form. The exercise interval is followed by a rest interval. For example, 30 seconds of Jumping Jacks followed by 30 seconds of rest repeated 5 times would make a 5 minute HIIT workout. With Group HIIT workouts, some movements are paired closely together to either increase the intensity or provide an "active rest" which is a lower intensity movement that still allows the heart rate to come down.  The length of intervals can vary depending on the intended audience of a program. During the exercise interval, you should feel like you are at a 7-10 range of maximum effort. The more intensity felt, the more likely you are to be burning fat.

HIIT workouts have shown to be effective in:

  1. Especially effective for women to lose weight 
  2. Losing more subcutaneous fat than steady state aerobic exercise like running on a treadmill.
  3. Improving cardiovascular health
  4. Easing arthritis pains
  5. Improved weight, blood sugar levels and cholesterol for type 2 diabetes

Want to know more about HIIT workouts? Watch this story.  

HIIT is a Scientifically Proven Approach to Fitness

Proven to Burn Fat

Research shows that HIIT burns more subcutaneous fat than low-intensity cardio training by increasing your metabolic rate. This type of fat makes up most belly fat that sits right under the skin. 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 up to 24 hours after your workout has ended. Studies have shown that, of the calories burned with a HIIT workout, up to 95% of those calories burned occur after the workout.

Research Supporting Fat Burn

Improve Muscle Mass & VO2 Max

Group HIIT workouts use a combination of bodyweight, weighted, plyometric and stabilization movements to keep your body guessing and improve total body fitness. Research shows HIIT improves cardio-respiratory endurance which is measured by VO2 max. During a workout, your muscles pull in oxygen from your bloodstream. Your body burns calories at a rate of 5 calories per liter of oxygen consumed. HIIT increases the oxygen demands on your body which will increase total caloric expenditure during and after the workout. The higher the exercise zone, the more calories per minute you are burning.

VO2 Max Research

Fast, Effective Workouts

HIIT workouts range from 5-30 minutes because they are highly effective and intense. Using challenging movements, HIIT workouts get your heart rate into the anaerobic and VO2 max zones that burn fat. With over 400 movements, each Group HIIT workout is unique so you never get bored and continue to see results. Each program addresses specific goals whether it be to lose weight or build muscle. Therefore, the style of each workout may be more or less intensive cardio or strength focused. We try to find the balance of making a workout challenging while also being enjoyable so you're more likely to stick to the program.

Interval Research

HIIT Fights Disease

Research continues to show the benefits of HIIT for improving specific health conditions such as diabetes, arthritis, cardiovascular disease and even cancer. In a meta-analysis on the metabolic effects of HIIT, published in 2015, researchers found that interval workouts had a higher impact on reducing insulin resistance compared with non-interval training or no exercise. Another study suggests that even one session of HIIT may significantly slow the growth of colon cancer cells.

Research for HIIT Improving Disease

Improves Health of Children

A study of 6-17 year olds showed HIIT can be considered a more effective and time-efficient intervention for improving blood pressure and aerobic capacity levels in obese youth in comparison to other types of exercise.

HIIT Research with Children

There's a lot of research on HIIT!

View All Articles

Why Group HIIT?

At Group HIIT, we believe in making fitness affordable, enjoyable and accessible. We offer programs for all levels. Workouts can be done alone but we encourage you to find a workout buddy or group to keep each other motivated. Our workouts are completed in 5-29 minutes. Once your workouts become a routine, and start to see results, there's no turning back.


Send me new workouts!