Looking for a group exercise routine that’s fun, effective, and can be adapted for every fitness level? Look no further than bodyweight exercises and HIIT (High-Intensity Interval Training)—two of the most dynamic and accessible ways to get moving, whether you’re in a class full of beginners or seasoned fitness enthusiasts. These routines are ideal for mixed-level groups because they offer built-in flexibility.
Bodyweight exercises, like squats, lunges, and push-ups, can easily be modified to meet the needs of any participant, from those just starting their fitness journey to those ready to take it up a notch with explosive, advanced variations. When paired with HIIT's short, intense bursts of activity followed by brief rest periods, the workout becomes not only time-efficient but also scalable—ensuring everyone can push themselves at their own pace, while still being challenged. Plus, because these exercises rely solely on your body weight, they can be done anywhere, making them perfect for group classes that need to stay mobile and equipment-free. Whether you're training with a team or at your home, these five bodyweight HIIT routines are designed to keep things exciting, inclusive, and super effective for everyone in the group. Ready to jump into a workout that’ll leave you feeling empowered and energized? Try any of these 5 group exercise routines and add weights for more intensity!
Looking for a day by day plan? Try our 30 Day HIIT Challenge.
1. 15 Minute Beginner Cardio
This 15 minute high intensity exercise routine has cardio movements for beginners to get their heart rate up, improve endurance and cardiovascular health.
Play this with a warm-up, cool down and music here.
2. 10 Min Core Stabilization & Strength
This exercise routine is designed to help improve core stabilization and strengthen your body from the inside out! No equipment is needed and this workout is great for all levels.
Play this with a warm-up, cool down and music here.
3. Tone Booty and Legs Home Workout
This workout mixes movements that target your outer glute muscles and cardio movements that will lift and tone your booty.
Play this with a warm-up, cool down and music here.
4. Full Body Beginner Workout for Glutes, Chest and Core
This 20 minute exercise routine is great for mixed level groups because it can easily be modified to add intensity. Instead of a push-up on knees, do a regular push-up. Add or remove weights on the squat with calf raise or weighted lunge.
Play this with a warm-up, cool down and music here.
5. Full Body Inferno - Equipment Optional
This full body exercise routine will have your heart pounding and your muscles screaming. Equipment is optional! There are 6 circuits including 3 back to back cardio intervals where you will repeat the same cardio movement.
