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!

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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WHITEANGEL4 9/20/2019
Thanks I needed the demonstration to make sure I am doing it correctly Report
Great workout! Report
WHITEANGEL4 7/24/2019
Thanks for the information Report
MUSICNUT 7/20/2019
Thanks for the great article! :) Report
KHALIA2 6/16/2019
Thanks! Great workout! Report
BABY_GIRL69 5/3/2019
It's not but a good workout normally isn't that easy. This is what I needed. Report
BONDMANUS2002 4/12/2019
Absolutely great Report
WHITEANGEL4 3/15/2019
Thanks for the informaton Report
Awesome...thanks... Report
Great workout Report
CATNAP629 11/1/2018
good workout Report
SHOAPIE 10/27/2018
Good workout Report
thanks Report
Great workout! Report
I love Jessica Smith's workouts. However it would be nice if SP would include Jessica Smith's workouts in the list of exercises so we can track it. Report
Thanks, Jessica! Report
Great workout! Report
Short and very effective. I love Jessica Smith's workouts! Report
Thank you. I will be trying this one. Report
Thank you! Report
That was a great workout video. I love her videos. Report
Thanks. Report
Although, I need to make some adjustments, I really liked this and look forward to the day I am kicking this workouts butt. Report
Thanks. Great workout Report
I really like Jessica Smith's workouts! The fact that she does them in her home with her dog Peanut just make them that much more real!
Thanks. Report
A decent one..... Report
Good workout Report
I'm going make this part of my Saturday workout. Report
Good stuff, quick-hard workout Report
Tuff but good, I did it today and can tell it works! Report
ok i guess but not for me, my legs do not work
I loved it, everyone just needs to do what they can do. I wasn't able to keep up to her, but I moved! Keep them coming! Report
I don't try to match her pace (despite the "Stay w/ me" exhortations), as earlier attempts left me nauseous and faint. Nor do I attempt to go at 100% or maximum effort for the same reasons, but rather listen to my body. Wish she didn't suggest with practice we can all work up to high impact moves--plenty of us have joints that won't ever allow for that. And it's too bad she doesn't remind us to stretch or hydrate. At least I made this work for me for the first time. Report
this was a great workout and i will be doing it again Report
They is a good short workout. Report
I was a challenge, but liked it a lot. Going to do again. Thanks to SP for including it. Report
Did this workout, but not sure how to input it into my fitness tracker. Report
11 mins??? Whew! Felt like an hour! Great video... Love Jessica Smith's workouts! Report
I love this workout. I will try it. Report
I love workouts like these for travel. Download them and just pull them up on my tablet. BeFit has some great ones too. I love the 30 Day Fat Burn series they have. All Ten 10 min workouts with a calendar. Report
Love Jessica Smith! She has a work out for whatever I am feeling on any given day...a true win. These eleven minutes are intense, sweat makes the magic happen. Report
OMG, most intense 11 minutes in a long, long time! Report
Wow! That was really intense. Thank you! Report
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. Report
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