The 11-Minute Miracle Workout

By , Jessica Smith, Certified Personal Trainer
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!

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About the Author
As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit to learn more about her fun, results driven programs for all levels of exercisers.

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Great workout! Where/how do I log this on my fitness tracker? Thank you! Report
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. :) Report
I can't find in fitness tracker. I'd like to add this can anyone advise? Report
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 Report
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. Report
I love the idea of a shorter workout! As a busy mom of a two year old, this is very encouraging!
starting over again and this is one heck of a workout all I need to find out how many calories i burned Report
Great workout! I love HIIT. Report
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. Report
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! Report
I did it!! It is soo funn! Love Jessica Smith! And hugs for Peanut!! Report
I did it!! It is soo funn! Love Jessica Smith! And hugs for Peanut!! Report
150 calories? Try 60. WAYYYYY OFFF on the calories burned guys. Report
It was quick but packed a lot of punch! Great little workout when short on time. Report
I will try this for sure! Report
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 Report
That was great. Look forward to doing more! Report
i like that she's giving the beginners some lower impact alternatives. :) Report
I will have to remember to try this one. I love Jessica Smith's workouts. Report