Last Updated: June 9, 2026
Best Group HIIT Workouts at Home are among the most fun and efficient ways of remaining active, losing calories, and maintaining effort with family, friends, room-mates, or a fitness group without ever having to set foot in a gym.
The cool thing is that most group HIIT workouts use little to no equipment so you can do them and work your body without having to buy fancy gym equipment.
In this guide I will share the most effective group hiit workouts at home, tell you why they work and give you ready made workout plans for beginners and more advanced exercisers.
What Is Group HIIT Workouts?
The abbreviation ‘HIIT’ which is defined as high intensity interval training therefore, is a style of training that involves switching between minute intervals of very high intensity exercises and very short recovery segments.
A typical HIIT workout may look like this:
- 40 seconds of work
- 20 seconds of rest
- Repeat for multiple rounds
Additionally, when done as a group, HIIT is more enticing because the participants push one another to succeed and feel more active and more responsible.
If you are pressed for time, it is possible to get great results in a short period of time. While regular cardio exercises take about an hour or so to complete, you can obtain equivalent results in just 20 to 30 minutes.
Benefits of Group HIIT Workouts at Home
1. Increased Motivation
Working out by yourself can get dull. When you exercise with other people, you create an upbeat feel where every person motivates another to keep going.
2. Burns More Calories
Bouts of HIIT exercise increases your cardiovascular fitness and burns calories during and after your sessions.
3. Saves Time
Most people don‘t make time to work out. A HIIT workout is time-efficient, giving you great results in less time.
4. Suitable for Small Spaces
Most of the home exercises for HIIT only need some space of a few feet. Therefore, they are very suitable for the use in an apartment or small home.
5. Adaptable for All Fitness Levels
Beginners can change the exercises to make them easier and more advanced participants can increase the intensity.
6. Improves Cardiovascular Health
Getting into a habit of doing HIIT frequently can help give your heart stronger muscle tone in the long term.
7. Makes Exercise Fun
Introducing friendly competition and camaraderie can turn your workout into something you love to do, rather than something you have to do.
How to Structure a Group HIIT Workout at Home
A simple structure looks like this:
Warm-Up (5 Minutes)
- Arm circles
- High knees
- Bodyweight squats
- Jumping jacks
- Dynamic lunges
Main HIIT Circuit (20 Minutes)
- 40 seconds work
- 20 seconds rest
- Complete 4–5 rounds
Cool Down (5 Minutes)
- Walking in place
- Hamstring stretch
- Quad stretch
- Shoulder stretch
- Deep breathing
15 Best Group HIIT Workouts at Home
1. Burpee Relay Challenge
Burpees is one of the absolute best full-body HIIT exercise.
How to do it:
- Person A drops to the ground and performs 10 burpees
- Person B begins once Person A has completed.
- Rotate until the file is dull. Maintain the rotation for 5 minutes
Benefits:
- Full-body conditioning
- Increased endurance
- High calorie burn
2. Partner Mountain Climber Race
This exercise raises the heart rate very rapidly.
Instructions:
- The two participants are doing mountain climbers at the same time
- Work for 30 seconds
- Count repetitions
- The person who won picks the next activity.
3. Jump Squat Competition
Jump squats are useful for developing lower-body power.
How to perform:
- Stand shoulder-width apart
- Lower into a squat
- Explode upward
- Land softly
Perform for 40 seconds and compare repetitions.
4. High-Knee Sprint Intervals
This exercise could be modeled on quite a short space.
Workout Format:
- 30 seconds high knees
- 15 seconds rest
- Repeat 8 rounds
5. Group Plank Hold Challenge
Simple but incredibly effective.
Challenge Rules:
- Everyone is in a plank position.
- Keep time as long as possible
- Last person holding wins
6. Push-Up Rotation Circuit
Each participant performs:
- 10 push-ups
- 10-second rest
- Rotate to next person
Continue for 10 minutes.
7. Tabata Jumping Jacks
Follow the Tabata format:
- 20 seconds work
- 10 seconds rest
- 8 rounds
This creates a fast but hard cardio session.
8. Skater Jump Challenge
Skater jumps develop balance and agility.
Steps:
- Leap side to side
- Land softly
- Maintain control
Perform for 45 seconds.
9. Bear Crawl Relay
A great exercise that can use just about every muscle group.
Instructions:
- Crawl forward
- Reach a designated point
- Next participant, return and tag
10. Partner Squat and Reach
Partner is performing synchronized squats facing each other.
This exercise improves:
- Coordination
- Lower-body strength
- Teamwork
11. Lunge Rotation Circuit
Perform:
- 10 forward lunges
- 10 reverse lunges
- 10 alternating lunges
Participants should rotate after each round.
12. Fast Feet Competition
While remaining in place, move your feet as fast as you can.
Complete:
- 30 seconds work
- 15 seconds recovery
Repeat 10 rounds.
13. Core Blast HIIT Circuit
Perform each movement for 30 seconds:
- Bicycle crunches
- Russian twists
- Flutter kicks
- Plank taps
Repeat 4 rounds.
14. Full-Body AMRAP Challenge
AMRAP means “As Many Rounds As Possible.”
Complete:
- 10 squats
- 10 push-ups
- 10 jumping jacks
- 10 mountain climbers
Repeat takes 15 minutes.
15. Team HIIT Ladder Workout
Start with:
- 1 burpee
- 1 squat
Then:
- 2 burpees
- 2 squats
Keep climbing until you done 10 tims.
This session introduces some good friendly competiveness whilst also increasing the stamina.
20-Minute Beginner Group HIIT Workout Plan
Round 1
- Jumping Jacks- 30 seconds
- Body weight squat – 30 seconds
- International Dimensions(Marching in Place 30 seconds)
Round 2
- High Knees – 30 seconds
- Additional Push-Ups – 30 sec
- Rest – 30 seconds
Repeat 3 times.
30-Minute Advanced Group HIIT Workout
Circuit
- Burpees – 45 seconds
- Mountaineers – 45 seconds
- Jump Squats– 45 sec
- Push-Ups – 45 seconds
- Plank Hold – 45 seconds
Allow 15 sec to recover between each different exercise.
Complete 5 rounds.
Common HIIT Mistakes to Avoid
Skipping Warm-Ups
Always warm-up your muscles before any high intensity exercise.
Poor Form
It‘s not how fast you move, but how well you move.
Not Resting Enough
Rest intervals are necessary to keep the intensity.
Doing HIIT Every Day
Most individuals are able to endure 2–4 HIIT per week.
Ignoring Hydration
-Drink enough water! The water coming from your tap. Simple. Drink plenty of water between the series and for a couple of days after.
Frequently Asked Questions
Are HIIT sessions in groups good for weight loss?
Yes. HIIT training can help if you are looking to lose body fat as I find this is a good way to increase the amount of calories you are burning in a session. When combined with a healthy diet that creates a calorie deficit you will lose weight.
Are HIIT workouts suitable for beginners?
Sure. For beginners, start with the variations which take less impact and then go for the harder ones.
Do I need equipment?
No. Most of the group HIIT workouts you do at home only involve body weight exercises.
Duration of a HIIT session
Most sessions last between 15 and 30 minutes.
How many sessions per week should I be doing of HIIT?
Most people will be able to get by on 2-4 sessions a week.
Final Thoughts
Some of the best group HIIT Workouts at Home can add variety to your workout routine and help you get fit, lose weight and stay motivated by exercising with other people. They‘re beneficial for people just beginning to increase their fitness or for seasoned athletes alike.
Combine these workout ideas with your guide on Best Group Workouts at Home to create a full home workout routine that everyone can take part in and enjoy while working towards improved health. The Best Group HIIT Workouts at Home can really be a life saver for those who love quick, effective, fun workouts.