Obviously, the first thing you need to do is buy it. You can get it on iTunes here.
So now you have the app, what should you do next?
The eleven minute workout is designed as a progressive workout plan, so each of the 6 workouts is harder than the last. Even if you are an experienced athlete, start with workout 1. That will give you a good benchmark as to how hard these workouts will be. You can always do another one!
The workouts are timed. For each exercise in the workout, press play and complete as many repetitions of the exercise in the time limit as you can. If you are unfamiliar with an exercise, you can find more information by pressing the info button on the top right of the screen. When you finish an exercise, you will be prompted to record your results.
When you reach exercise 5, you will be given two or three workout options. The first option is the timed workout section. It is always a stationary run. You will also be given an option to run a distance and record your time. Depending on the workout level, you might also be presented with a walk option.
At the end of your workout, you will receive a grade for each exercise. When you have received an A+ for each exercise, it’s time to move on! Don’t be discouraged if the final workouts are extremely challenging. The Royal Canadian Air force designed the last couple of workouts to be suitable for professionals and champion athletes.
You can view your overall progress at any time by going to the "View my progress" page in the app menu. You'll be surprised how quickly you'll improve, especially if you workout every day!