The 11 Minute Workout is the best workout to lose weight fast. This high-intensity 11 minute are sufficient for:
- Burning fat more quickly - Maximizing caloric consumption - Training the muscles of the whole body, - Improving health by reducing the risk of cardio vascular diseases such as heart attack and stroke.
okay you're going to like pop on your
back squeeze the back into the ground
and we're going to do really slow
bicycles okay really slow we're just
going to slightly lift your chest up the
ground okay so 45 seconds on the clock
three two one let's go so just squeezing
if you want to if your neck hurts then
you can just rest your head into your
arm okay we're not twisting the body
here were keeping it nice and smooth
keeping ourselves nice and square so the
good job guys just the lever moves this
is number one you really want to work to
get that six-pack you're going to have
to go all the way through this workout
no rest if you need to modify anything
i'm going to give you a few different
options so if you need to have a break
here you can just relax your head down
but for those of you we're going to keep
pushing it that's it Joe bring those
shoulders a little bit higher off the
ground bring those legs a little bit
lower to the ground okay five four three
two one okay
to your visa and we're just going to
hold him for 25 seconds let's go so
chest down when you have your head
slightly up we use those apps in we're
just type work those shoulders down I'm
not I can feel like your legs are
tingling to mighty shaking this is good
though guys we really want to grab those
ab muscles now if you can try and take a
little bit further but you can't even
extend those legs up just coming up to
here is absolutely fine if you just want
to keep trying five seconds here then
coming back up again squeeze those ABS
in are you trembling come on guys we're
going to do this work into walls that
six-pack breathe in and out come on just
for a few more seconds to what okay come
down here you have your knees bent arms
are going to be over your head we're
going to lose the momentum of your arms
to come up twist one and then slowly
back down stay with me on this place 45
seconds three two one let's go so I'm up
come down over your head up twist and
with your job guys
now just listen to me twist twist and
back down nice and slowly you job
everyone come on keep the goat is just
for you my friends and down you go you
can bring those arms up twist a little
bit turn around before and back down how
are you feeling guys just remember I
also going to look so awesome stick with
this program make sure you're eating
healthy and you're going to get
incredible results we're with you the
whole time let's do one more put all the
way up twist and twist okay take out
onto your front we're going to go come
into a plank position so your elbows
will it be directly underneath your
shoulders we're going to come up onto
your toes now the modified one is you're
going to come onto your knees ok the
next step you're going to come up here
and then the third step we're going to
rock forwards and backwards for 45
seconds let's go if you want to come up
here stop I always think start with the
hardest one first and then if you fall
down no problem as long as you've given
it a go and then you just be able to
work yourself up to coming and hold it
into a plank and then holding it Oh for
a minute running it for two minutes and
then being able to rock backwards in
Port and this is just really going to
help isolate those apps and really start
to
that that's it make sure that that tummy
button is pull in towards the spine you
going keep those legs nice and tight
glutes pulled in and smile come on guys
give me a smile don't ever take yourself
too seriously when you're exercising
three two one okay switching back over
make sure you have got a nice map to
actually lie on because we won't protect
our spine so you're going to come down
to the ground arms either out to the
side or by here and you're just going to
come up and you're going to be a heels
flat to the ceiling or to the skies are
you going to push up so really working
those lower abs 45 seconds are you ready
three two one let's go you really are
just using the lower plant you're at
your legs shouldn't move too much and
really try and keep your feet flat good
job that's it really try and push your
shoulders into the ground keep your head
nice and relaxed it's really sometimes
if we have to kind of try and bring my
head up really important just to let it
relax to try and push that Vulcan a
little bit higher off the ground oh
we're so nearly there guys you almost
halfway through its squeeze breathing in
and out good job everyone 50
three two one ok we're going to hold our
legs here we're going to bring it down
as low as you can and then in extend
back up again now if you can't get your
legs any further than here until your
back comes up that's kind oak roblem you
go to hear you pull your legs in and you
start again it's soon as this happens ok
you know you've gone to buck so 45
seconds let's go you might want to put
your arms out here for more support so
come down as low as you can bring on
these in and extend oh really starting
to fill those ABS turn if you can feel
it burning make sure your hashtag I feel
the burn Rebecca and you guys are
awesome you guys suck really a workout
pictures so if you have any pictures
please post them on our Facebook and
Instagram page you can find out Rebecca
Louise fitness I love seeing and they're
so brilliant fantastic work guys come on
it's Cupid going you want that six-pack
you've got to work for it we're gonna do
with you the whole way let's keep going
for another 5 4 3 2 1 go I give me one
more bring it down and squeeze ok we're
going to come back to our decent we're
gonna extend one leg out at a time so
coming up here got one leg we're just
going to swap
it's okay nice and simple 45 seconds we
are getting through our 11 boom so let's
keep it going extending one hour and in
the modified version is you're going to
touch one foot on the ground and then
you're going to change over so if you
need to start with our modified version
no problem just keep pushing legs out a
little bit further keep them nice and
straight drop your shoulders down and
breathe are you really that are you
keeping hydrated so so important don't
try to lift those legs up if you can't
drop those shoulders a little bit
further back really feel the worm in
your abs I can feel my six-pack going on
you're gonna feel it two days give me 50
three two one okay come all the way back
to lined up and now you have to burn it
but I want to keep you going clear you
get the lights are going to be up in the
air we're gonna do 45 seconds going
round to the right okay so clockwise so
you need to have your hands here or out
to the side try and keep your legs nice
and straight if you want more of a
challenge
but that's no problem if you need your
legs straight up in the air now this is
a just a tiny little motion to just try
and keep making little circles with your
feet you guys are doing so incredible
don't give up now this is not the time
to give up you've got to keep pushing
yourself until you get to the end of the
workout even if you just do in five
seconds of this at a time and then you
need to have a break no problem whoo
you're being your legs trembling you
could be a burden you got this guy so
keep going and guess what we are going
to go to the left in three two wow
that's it take a little circles round to
the left the modified version you can
bend your knees slightly that's going to
help you little bit more but if you can
the harder you want to make it the
straight to your legs need to be okay
gotcha just put your hand on your
stomach and you really start to feel
those muscles working how motivating is
that we can really start to feel and
look at those ABS you guys are so
incredible let's just keep it going
we've got to push it all the way through
this workout oh I'm loving it it feels
so good you've exercised you give so
much adrenaline it's so worth it that's
it let's keep it going just a few more
exercises to go by
four three two one ok last two exercise
is yes 45 seconds each and then we are
complete it so hands behind here I just
wanted to bring your shoulders off the
ground and all the way back down so it's
kind of like a basic crunch by just
really wanting to pull a little bit
higher up 45 seconds let's go anybody
like this and whatever exercise left you
are so nearly there do not give up just
try bring the shoulders a little bit
higher off the ground each time making
sure that you're using your ab muscles
and not your head so don't rub your head
too hard ok so you don't need to you can
just put your hand by or by your head if
your neck is hurting you can put some of
the weight of your head in your hands
that's really isolate those muscles
squeeze in push your back into the
ground and lift up those shoulders guys
I'm so proud of you keep it going three
two one last exercise we're going to go
across and touch the opposite elbow to
the opposite leg now this is our last 45
seconds so this has to be the best 45
seconds of the whole workout you
promised me ok grilling so let's go 3 2
1
that's it just really try and touch that
elbow do you need if you can't just get
it as near as you can this is going to
be our modified version even if you are
doing a modified version he's going to
stick with it eventually you're going to
be able to do the full version and it's
gonna feel so good we've got that can
you feel the burn yes I love it good job
guys come on just a couple of seconds
left never finish until I've said the
last five four three two one breathe in
five four three two one and release
those arms and come to standing message
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