Your 11-Move 11-Minute Workout

Your 11-Move 11-Minute Workout

Getting exercise doesn’t have to take up your whole day. With just 11 moves and 11 minutes, you can get in an effective full body workout right at home. This quick routine hits all the major muscle groups to strengthen and tone. Best of all, you don’t need any equipment other than your own body weight.

Benefits of the 11-Move Workout

Squeezing exercise into a busy schedule can be a challenge for many people. The benefit of this 11 minute workout is that it packs a lot of punch into a short timeframe. Some advantages include:

  • Builds cardio endurance
  • Strengthens all major muscle groups
  • Can be done anywhere with no equipment
  • Gets your heart rate up
  • Burns calories

The 11 Moves

This total body circuit consists of 11 different exercises. Each exercise is performed for 60 seconds with no rest between moves. After completing all 11 moves, rest for 60 seconds. Then repeat the circuit 2-4 times, for a complete workout time of just 11 minutes.

Here are the 11 exercise moves included in the workout:

  1. Jumping jacks
  2. Wall sit
  3. Push ups
  4. Crunches
  5. Step ups
  6. Squats
  7. Triceps dips
  8. Plank
  9. High knees
  10. Lunges
  11. Push up rotation

Tips for Getting Started

Before jumping into this quick calorie burning workout, keep these tips in mind:

  • Warm up first with 5-10 minutes of light cardio
  • Modify moves to fit your fitness level
  • Focus on good form
  • Listen to upbeat music for motivation
  • Track your progress from week to week


Is this workout suitable for beginners?

This workout can be adapted for beginners by modifying the moves to be less intense. For example, doing regular squats instead of jump squats. Focus on moving through the circuit at your own pace.

What should I wear for the 11-minute workout?

Wear comfortable workout clothes that allow you to move freely, like stretchy leggings or shorts and a moisture wicking t-shirt. Supportive cross training shoes are also recommended.

Can I do this workout every day?

It’s best to give your body rest days between high intensity workouts like this one. Aim for 2-3 circuits, 3-4 times per week and supplement with lower intensity cardio on other days.

How many calories does this workout burn?

The exact amount varies widely based on your weight and intensity level. But you can expect to burn around 100 calories with one 11 minute circuit when performed vigorously.

What if I can’t do some of the moves?

Feel free to modify any move that you find too challenging. For example, doing push ups against a wall or bench instead of the floor. The most important thing is to keep moving for the full 11 minutes.