The 11-Minute Miracle Workout


By: , – Jessica Smith, Certified Personal Trainer
5/6/2014 12:00 AM   :  20 comments   :  177,074 Views

One of the major benefits of HIIT (high intensity interval training) is it’s efficiency! This type of intense work means there’s no need to spend 60, 30 or even 20 minutes doing cardio. This 11-minute HIIT session is short, sweet and sweaty! It’s perfect for when you are short on time, as an add-on to another workout or as a staple in your regular weekly rotation (I don’t recommend doing it more than 3-4 non-consecutive days per week, though).
Choose between the high or low-impact options for these moves and get ready to work hard to the best of your ability. Remember to always listen to your body and give it your best effort. It will be over before you know it!

Want more? Click here to try more of our HIIT routines on JESSICASMITHTV!
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About the Author
Jessica Smith is co-author of the Thin in 10 Weight Loss Plan (Sunrise River Press, 2012), and a certified wellcoach, personal trainer and group fitness instructor. Having started her own fitness journey more than 40 pounds ago, Jessica knows how challenging it can be to lose weight (and keep it off). Recently named one of Sharecare's Top 10 Online Influencers, she loves finding and sharing the latest info on weight loss, fitness, and healthy lifestyle habits. The star of several best-selling exercise DVDs, Jessica has over 13 years of experience in the industry, and holds a bachelor's degree in Communications from Fordham University.

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  • 20
    Great workout! Where/how do I log this on my fitness tracker? Thank you! - 2/6/2015   6:56:56 AM
    Tip: you should not be able to talk during this the way she is (she's trying to tell you what to do so it's necessary for the video's sake, but isn't for you)... To get the real benefit it needs to be absolute maximum effort. If you are able to talk, stop talking and go harder :) Otherwise, no you aren't going to get the same results that a lot of people get with hiit. If you type in Hiit or High impact interval training in the fitness tracker it should pop up and then you just put in 11 minutes. Or if you do the vid more than once, however long you total time was. :) - 7/30/2014   2:56:44 PM
  • 18
    I can't find in fitness tracker. I'd like to add this can anyone advise? - 5/21/2014   12:42:32 PM
  • 17
    11 minutes, this wasn't easy! burned 79 calories total for this... but I know I will continue to burn calories from it! Great work out. was able to get & keep my heart rate up to 85% of my MHR - 5/19/2014   11:07:14 AM
    Two rounds at low intensity got me 156 calories, with 14 minutes of moderate and 7 minutes of vigorous activity. Not quite as advertised but not bad for 21 minutes. - 5/13/2014   7:20:15 AM
    I love the idea of a shorter workout! As a busy mom of a two year old, this is very encouraging!
    - 5/11/2014   2:14:33 PM
  • 14
    starting over again and this is one heck of a workout all I need to find out how many calories i burned - 5/9/2014   2:20:10 PM
  • 13
    Great workout! I love HIIT. - 5/8/2014   8:57:32 PM
  • 12
    Good work-out for a busy morning. Managed to keep up with 4 high intensity methods. Aiming to do two cycles all high impact. Not sure of the calorie count - but for heart-pumping, sweat-inducing, exercises - it works! Will definitely slot it in the exercise routine. Thanks. - 5/8/2014   6:43:51 AM
  • 11
    This isn't easy but is is doable! Make sense? As soon as I'm thinking it's so hard, I'm done. 150 calories? I'll do it again today! - 5/7/2014   1:58:02 PM
  • 10
    I did it!! It is soo funn! Love Jessica Smith! And hugs for Peanut!! - 5/7/2014   5:42:45 AM
  • 9
    I did it!! It is soo funn! Love Jessica Smith! And hugs for Peanut!! - 5/7/2014   5:42:45 AM
  • 8
    150 calories? Try 60. WAYYYYY OFFF on the calories burned guys. - 5/6/2014   11:27:19 PM
    It was quick but packed a lot of punch! Great little workout when short on time. - 5/6/2014   8:48:33 PM
    I will try this for sure! - 5/6/2014   7:04:37 PM
  • 5
    I thought "it's only 11 minutes I can do this twice" - NOT. But I'm going to work my way up. Thanks Jennifer and Peanut - 5/6/2014   6:27:51 PM
  • 4
    That was great. Look forward to doing more! - 5/6/2014   10:49:11 AM
  • 3
    i like that she's giving the beginners some lower impact alternatives. :) - 5/6/2014   9:49:45 AM
  • 2
    I will have to remember to try this one. I love Jessica Smith's workouts. - 5/6/2014   8:33:04 AM

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