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If you love interval training for muscle tone and burning calories, then the current selection of programmes from youtube channel HIIT Group you guys definitely. Trainers offer high-quality aerobic power video with minimal equipment and a very precise and clear structure of exercises.
Must see:
- What is HIIT-workouts and their effectiveness
- Top 50 coaches on YouTube: a selection of the best
Features of training Group HIIT
Group HIIT is a youtube channel, which is lined with a number of free workouts at home for all levels of training. As the name implies, the coaches offer programs in the style of HIIT (high intensity interval training), which are ideal for slimming and toning the body.
The duration of training HIIT Group, which were included in our selection, is 20-25 minutes. However, you can always increase or decrease workout duration, by adding or removing one round. It is very easy to do because the exercises are repeated in circles. Group HIIT program can not be called a varied and extremely unique, but for those who like simple and clear structure of training, these videos can be entirely suitable.
Features of training Group HIIT:
- Training without music and reviews of the coach, in the background you can turn your favorite musical selection.
- There is the sound of the timer on the beginning and the end of the exercise.
- Each workout consists of 5-6 exercises, which are repeated in 3-4 round.
- Exercises are performed on the principle of interval: 20-60 seconds work, 10 to 40 seconds rest.
- The program combines cardio and weight training.
- For the lessons, you will only need dumbbells, some videos don’t even require dumbbells.
- Training without a warm-up and cool-down (the links can watch our exercises before and after training).
You can do these workouts 4-5 times a week, doing 1-2 program for upper body, lower body and whole body. The program is divided into three levels of difficulty: beginner, intermediate and advanced. However, it is the beginners to start this video is not recommended.
Training Group HIIT for beginners
1. HIIT-a workout for the whole body (20 minutes)
Interval training for whole body. In the program of 3 rounds of 5 exercises in each round: 40 seconds work, 40 seconds rest. You will need dumbbells.
- X Jump
- Squat with Calf Raise
- Push up on Knees
- Slow Bicycle
- Weighted Lunge
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2. HIIT workout for arms, shoulders and bark without inventory (20 minutes)
Interval training focusing on arms, shoulders and core, a lot of bars. In the program 4 rounds of 5 exercises in each round: 30 seconds work, 30 seconds rest. The inventory is not needed.
- Walkout
- Push up on Knees
- Full Plank with Arm Circle
- X Jump
- Plank
3. HIIT-workout for thighs and buttocks without equipment (20 minutes)
Interval training with a focus on the thighs and buttocks. In the program 4 rounds of 5 exercises in each round: 30 seconds work, 30 seconds rest. The inventory is not needed.
- Ice Skater
- Squat with Calf Raise
- Vertical Jump
- Lunge
- Bird Dog
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4. HIIT-workout for the top and crust (20 minutes)
Interval training focusing on arms, shoulders and core, a lot of bars. In the program 4 rounds of 5 exercises in each round: 30 seconds work, 30 seconds rest. You will need dumbbells.
- Jumping Jack
- Walkout
- Plank on Knees
- Plank with Side Tap
- Bicep Curl
Workout from the HIIT Group for intermediate level
1. HIIT workout for arms and shoulders (20 minutes)
Aerobic-strength training focusing on arms and shoulders. In the program 4 rounds of 6 exercises in each round: 25 seconds work and 15 seconds rest (for the first, third and fifth exercises), 40 seconds work and 20 seconds rest (second, fourth and sixth exercises). You will need dumbbells.
- Jumping Jack
- Overhead Press
- Full Plank with Shoulder Tap
- Side to Side Hop
- Asymmetrical Push up on Knees
- Bicep Curl
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2. Power HIIT-workout for the whole body (22 minutes)
Strength training for upper and lower body. In the program of 3 rounds of 5 exercises in each round: 60 seconds of work and 30 seconds rest. You will need dumbbells.
- Weighted Squat with Calf Raise
- Lunge with Bicep Curl
- Weighted Deadlift
- Lateral Raise
- Hammer Curl
3. HIIT-workout for buttocks and legs (22 minutes)
Aerobic-strength training with an emphasis on the buttocks, legs, and inner thigh. In the program of 3 rounds of 5 exercises in each round: 60 seconds of work and 30 seconds rest. You will need dumbbells.
- Jump Squat
- Side Lunge
- Weighted Sumo Squat
- Ice Skater
- Low Lunge Sprinter
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4. HIIT workout for buttocks (22 minutes)
Aerobic-strength training with an emphasis on the buttocks. In the program 4 rounds of 6 exercises in each round: 20 seconds work and 30 seconds rest (for the first, third and fifth exercises), 40 seconds work and 20 seconds rest (second, fourth and sixth exercises). You will need dumbbells.
- Vertical Jump
- Jump Lunge
- Side to Side Hop
- Squat Press
- Burpee
- Weighted Sumo Squat
5. HIIT-a workout for the whole body (24 minutes)
Aerobic-strength training for the whole body. In the program 4 rounds of 6 exercises in each round: 30 seconds work, 10 seconds rest (for the first and fourth exercises), 40 seconds work 10 seconds rest (for the second and fifth exercises), 60 seconds work, 30 seconds rest (for the third and sixth exercises). You will need dumbbells.
- Pencil Jack
- Overhead Lunge
- Push-up with Side Plank
- Jump Lunge
- Weighted Burpee
- Squat, Curl, Press
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6. HIIT workout for arms and back (24 minutes)
Aerobic-strength training focusing on shoulders, triceps and back. In the program 4 rounds of 6 exercises in each round: 30 seconds work and 30 seconds rest (for the first, third and fifth exercises), 40 seconds work and 20 seconds rest (second, fourth and sixth exercises). You will need one dumbbell.
- Tuck Jump
- Renegade Row
- Tricep Raise
- Burpee
- Plank with Knee to Elbow
- Push-up
Training Group HIIT for advanced level
1. HIIT-workout for buttocks and thighs (22 minutes)
Cardio workout with emphasis on buttocks, thighs and fat burning. In the program of 3 rounds of 5 exercises in each round: 60 seconds of work and 30 seconds rest. You will need dumbbells.
- Burpee
- Weighted Squat
- Frog Jump
- Jump Lunge
- Wall Sit
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2. HIIT workout for legs and shoulders (24 minutes)
Aerobic-strength training with focus on legs, buttocks and shoulders. In the program 4 rounds of 6 exercises in each round: 40 seconds of work and 30 seconds rest (for the first, third and fifth exercises), 60 seconds work and 30 seconds rest (second, fourth and sixth exercises). You will need dumbbells.
- Jump Lunge
- Squat Press
- Frog Jump
- Side Squat with Leg Lift
- Tuck Jump
- Lunge with Bicep Curl
3. HIIT-workout for buttocks and legs (24 minutes)
Mainly strength training with a focus on legs and glutes. In the program 4 rounds of 6 exercises in each round: 40 seconds of work and 30 seconds rest (for the first, third and fifth exercises), 60 seconds work and 30 seconds rest (second, fourth and sixth exercises). You will need dumbbells.
- Vertical Jump
- Overhead Lunge
- Glute Bridge (Right Leg)
- Side to Side Hop
- Glute Bridge (Left Leg)
- Squat Press
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4. HIIT-workout for chest, shoulders and bark (24 minutes)
Primarily strength training for the chest, shoulders and bark. In the program 4 rounds of 6 exercises in each round: 30 seconds work, 10 seconds rest (for the first and fourth exercises), 40 seconds work 10 seconds rest (for the second and fifth exercises), 60 seconds work, 30 seconds rest (for the third and sixth exercises). You will need dumbbells.
- Push-up
- Standing Reverse Fly
- Side to Side Hop
- Lateral Raise
- Plank with Knee to Elbow
- Weighted Russian Twist
5. HIIT-exercise for weight loss without equipment (24 minutes)
Cardio workout with emphasis on core. In the program of 3 rounds of 6 exercises in each round: 40 seconds of work and 30 seconds rest (for the first, third and fifth exercises), 60 seconds work and 30 seconds rest (second, fourth and sixth exercises). The inventory is not needed.
- Vertical Jump
- X Crunch
- Jumping Jack Plank
- Side to Side Hop
- Squat Jack
- Full Plank with Tricep Touch
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If you need a more affordable workout that see here the compilation:
- Top 8’s low impact workout from HASfit beginners
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If you are interested in more intense workouts, then look at this collection:
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- Top 15 TABATA training from Monica Kolakowski
For weight loss, To tone and muscle growth, Interval workout, Cardio workout