# Sweat & Burn

A 30-minute full-body HIIT session using two superset circuits. Each circuit hits push, squat, hinge, and core patterns with 30-second intervals. Two rounds per circuit keeps the session within the time budget while delivering a solid metabolic stimulus.

## Warm-up

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

## Circuit 1

- **Superset · 2 rounds**
  - Pushup Progression
  - Simple Squat Progression
  - Hinge Progression
  - 30s Bicycle Crunch

## Circuit 2

- **Superset · 2 rounds**
  - 30s Burpee
  - 30s Lunge (Walking)
  - Row Progression
  - 30s Hollow Body Hold

## Cool-down

- 1 × 30s Child's Pose
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Butterfly Stretch
- 1 × 30s Cat-Cow