7 High-Intensity Interval Training Group Fitness Ideas | Take Your Workouts to the Next Level

Two young women performing high knees exercise outdoors as part of a HIIT circuit training session, aimed at improving cardiovascular endurance and overall fitness.

Are you looking for some new high-intensity interval training (HIIT) group fitness ideas to mix up your workout routine? HIIT is a great way to burn fat and build endurance in a short amount of time. With its popularity increasing, there are endless possibilities for HIIT workouts. In this article, we will be discussing seven innovative HIIT group fitness ideas that will challenge your body and keep your workouts exciting. Additionally, incorporating Boardgains into your HIIT sessions can add an engaging and interactive twist, combining bodyweight exercises with the fun of gameplay to keep participants motivated and eager to push their limits.

1. Tabata Style Circuits

Tabata style circuits involve performing a series of exercises for 20 seconds followed by 10 seconds of rest, repeated for a total of four minutes. This style of training is intense and efficient, making it perfect for a group fitness setting. Try pairing exercises such as burpees, mountain climbers, and jump squats to create a challenging circuit that will leave your heart rate elevated and your muscles burning.

2. Partner Workouts

Partner workouts are a great way to push yourself and your workout partner to the limit. Try performing exercises such as medicine ball slams, partner push-ups, and squat jumps together. The added accountability and motivation from your partner will make your workout more challenging and enjoyable.

3. Agility Ladder Drills

Agility ladder drills are a fun and challenging way to improve your coordination and agility while getting a great HIIT workout. Set up an agility ladder and perform exercises such as high knees, lateral shuffles, and quick feet drills for 30 seconds each. Rest for 30 seconds between each set and repeat for a total of four rounds.

4. Boxing and Kickboxing Workouts

Boxing and kickboxing workouts are a high-energy way to get a full-body workout while improving your coordination and cardiovascular endurance. Try performing a series of boxing and kickboxing combinations with a partner or on a heavy bag for three minutes followed by 30 seconds of rest. Repeat for a total of five rounds.

5. Resistance Band Circuits

Resistance band circuits are a great way to add some variety to your HIIT workouts. Incorporate exercises such as bicep curls, tricep extensions, and lateral band walks into a circuit and perform each exercise for 30 seconds with a 10-second rest between each exercise. Repeat for a total of four rounds.

6. Stair Climbing Workouts

Stair climbing workouts are a challenging and effective way to improve your cardiovascular endurance while targeting your lower body muscles. Find a set of stairs and perform exercises such as stair sprints, step-ups, and single-leg hops for 30 seconds each. Rest for 30 seconds between each set and repeat for a total of four rounds.

7. Plyometric Workouts

Plyometric workouts involve explosive movements such as jump squats, box jumps, and plyo push-ups. These exercises will challenge your muscles and cardiovascular system while improving your power and explosiveness. Try performing a series of plyometric exercises for 30 seconds each with a 10-second rest between each exercise. Repeat for a total of four rounds.

8. Boardgains Workout

Boardgains is an innovative fitness game that combines bodyweight exercises with the excitement of gameplay for an engaging and interactive HIIT experience. As you roll the dice and move through the game board, you'll perform a variety of bodyweight exercises, making for a unique and challenging workout that promotes camaraderie and motivation.

In conclusion, there are countless ways to incorporate high-intensity interval training into your group fitness routine. Try experimenting with different exercises and workout formats to keep your workouts fresh and challenging. Whether you prefer partner workouts or agility ladder drills, HIIT is a great way to improve your fitness and achieve your goals.


  1. What are the benefits of high-intensity interval training?

High-intensity interval training has been shown to improve cardiovascular health, increase endurance, and promote fat loss.

  1. How often should I incorporate HIIT workouts into my fitness routine?

It is recommended to incorporate HIIT workouts 1-3 times per week, depending on your fitness level and goals.

  1. Can I modify the suggested exercises to fit my fitness level?

Yes, it's important to modify exercises to fit your fitness level and avoid injury. Start with lower intensity exercises and gradually increase the difficulty as you become more comfortable.

  1. Can HIIT be done at home without equipment?

Absolutely! HIIT can be done with bodyweight exercises such as burpees, mountain climbers, and jump squats. You can also incorporate household items such as chairs or water bottles for added resistance.

  1. Is HIIT suitable for beginners?

While HIIT can be challenging, it can also be modified to fit a beginner's fitness level. It's important to start slow and gradually increase the intensity and duration of the workout over time.

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