By now you should know that I love to get things done! And, even more, I love to get things done quickly – more bang for my buck (Well…time.)!
So, what better way get the most out of your time than to get in an awesome full body workout in 11 minutes?
One of my favorite things is HIIT, but when you don’t necessarily want to commit 25-30 minutes, and when you don’t really want to get all that sweaty, this 11-minute full-body workout is great!
To be completely honest, you don’t even really have to change into serious “workout clothes” to do this workout (except maybe Burpees – but you can always modify!).
You may consider doing a quick “warm-up” walk around the living room to get a little blood pumping, and then get to it! Try it out, and let me know what you think.
Awesome Full Body Workout in 11 Minutes
You will do each exercise for 50 seconds and then rest/change positions for the next 10 seconds. Repeat until all 11 exercises are completed.
If you’re just getting started, you can adjust the work:rest time to allow for more of a break (45:15, 40:20, etc.)
1. Calf Raises
Stand with your feet ~shoulder width apart. Raise up on your toes and slowly lower yourself back down.
Stand with your feet slightly wider than shoulder width apart with your weight on the “fat part” of your foot (almost the balls of your feet).
Now hinge from your hips so you are somewhat sitting back (aka – stick your butt out) and bend your knees to ~45 degrees or so.
You should be able to see your toes when you are at the bottom of your squat – DO NOT let your knees come toward each other or go past your toes.
Return to standing.
Be careful with these – they don’t feel like much, but you’ll sure feel them for a couple of days in your hamstrings if you do them correctly.
The key here is that your back stays flat – like a table. If you round your spine, you will be doing more work with your back muscles instead of your legs.
Stand with your feet about hip width apart and your arms relaxed in front of you. Now lean forward – ALL FROM YOUR HIPS – keeping your back flat and your knees mostly straight until you can no longer keep your back flat.
Now focus on using the muscles in the back of your thighs and your buttocks to pull yourself back up. Squeeze your butt at the top.
4. Side Shuffle
Stand with your feet slightly wider than shoulder width in a quarter squat position. Walk to the side for 3-4 steps (depending on how much room you have) and then back.
Keep your butt down and never let your feet come closer together than your starting point.
5. Single-Leg Bridging
Lie on your back with one knee bent and the other knee straight. Hold the straight leg off the ground slightly, and use the bent leg to push and lift your hips off the floor.
Slowly return to your starting position.
Sit on the floor with both knees bent and your hands flat on the floor slightly behind you.
Lift your feet off the floor and straighten your knees – then bring them back toward you while keeping your feet off the floor. Repeat (over and over).
7. Prone Alternating Arms and Legs
Lie on your stomach with your legs straight and your arms straight overhead. Roll up a small towel and place your forehead on it (Make sure you aren’t squishing your nose so you can breathe.)
Lift your right arm and left leg then return to starting position and switch. It looks sort of like swimming – sort of.
You can do these from your knees or toes. The key is that you keep your trunk in a straight line and your tummy tight.
Bring your chest toward the floor – NOT your nose or forehead – and push back up.
9. Mountain Climbers
Start in a push-up position. Now bring one knee up toward your chest, then alternate.
If you want to make this one pretty tough – do it quickly like your running!
10. Tricep Dips
Sit on the floor with your knees bent and your hands behind you with your elbows bent. Now push through your hands so your elbows straighten out and lower back down.
You knew we couldn’t a “full body workout” without doing Burpees!
Start standing. Squat/bend so your hands are on the floor. Jump/walk your feet back to a push-up position. Jump/walk your feet back up. Stand up and jump!
If you go through all of these exercises for one circuit, you’ll have an awesome full body workout in 11 minutes.
Let’s Do IT!