The 11-Minute Miracle Workout


By: , – Jessica Smith, Certified Personal Trainer
5/6/2014 12:00 AM   :  21 comments   :  187,561 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
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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  • 21
    I've had this workout bookmarked for a while but never actually tried it. I tried it today and burnt 64 calories doing the low impact moves. Almost gave up in the end but kept going, I will definitely keep on doing this workout and work my way up to the whole workout on high impact. - 9/18/2015   5:56:44 AM
  • 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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