Flash Fit is designed for intermediate to advanced levels and requires two dumbbells. Throughout the 12 weeks, this program becomes more challenging in three ways: complexity of exercises, altered time intervals, and increased cardio. Each workout incorporates both cardio and strength training. The cardio intervals sustain increased heart rate for consistent calorie burn and conditioning, to develop endurance and agility. The strength training intervals build muscle to tone your entire body. Every workout targets the core to burn belly fat and prime body for future fitness goals.

4 Phase Progression

Flash Fit has four phases that progress with intensifying exercise intervals and more complex exercises every three weeks. The first phase introduces fundamental HIIT exercises and cardio conditioning. Using the first phase as a base, more difficult exercises are introduced weekly to keep your muscles guessing. As the exercise to rest ratio increases, the workouts become harder and continually improve your fitness level; rapidly improving strength while burning fat. This program is for anyone that wants a full length plan to get in great shape.

There are four types of workouts each week:

1. Upper Body & Abs
2. Cardio
3. Lower Body & Abs
4. Full Body

Short, Effective Workouts

High intensity interval training (HIIT) is a revolutionary approach to weight loss and fitness that alternates rest and exercise intervals to maximize fat burn in short amount of time. Studies show that a 20 minute HIIT workout burns more calories than 60 minutes of steady state cardio such as running. Flash Fit uses this approach to bring you a comprehensive, long term fitness program that makes it as easy as possible to reach your fitness goals. All you need is 25 minutes, 4 times per week, to make Flash Fit part of your routine. 

Every Workout is Different

Making each workout unique is important at Group HIIT! The diversity of exercises confuses muscles to optimize strength and toning. We want this program to be fun but also teach you how to work every muscle in your body. Learn over 70 exercises in 12 weeks!

Work Out Anywhere, Together!

Group HIIT believes that fitness routines should be accessible and sustainable. The only equipment required for Flash Fit is a set of dumbbells so that workouts can be completed anywhere. For the price of a coffee, you will have access to everything you need to get a great workout in under 30 minutes. Working out together encourages you to push harder and doubles your chances with sticking with the program.

Easy to Follow Videos

Our workout videos follow a standard format that previews the upcoming exercise then displays it while you workout. The video has 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 which makes them enjoyable and less intrusive. You can play your own music, play music from one of our playlists provided on the page or even watch TV while working out.