# Treadmill Interval Blast

You'll torch calories and spike your heart rate with two rounds of full-body intervals — short bursts, real sweat, done in 15 minutes flat.

## Warm-up

- 1 × 30s Arm Circle
- 1 × 30s Squat (Dynamic Mobility)
- 1 × 30s High Knee Raise

## Circuit 1

- **Superset · 3 rounds**
  - Pushup Progression
  - 30s Bodyweight Squat
  - 30s Hollow Body Hold

## Circuit 2

- **Superset · 3 rounds**
  - 30s Jump Squat
  - Row Progression
  - 30s Lunge (Walking)
  - 30s Bicycle Crunch

## Cool-down

- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Child's Pose