# Full Burn HIIT

You'll push through two high-energy circuits that torch calories and leave every muscle fired up — all in 45 minutes, no equipment needed.

## Warm-up

- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 30s Squat (Dynamic Mobility)
- 1 × 30s Inchworm
- 1 × 30s Squat (Sky Reach)

## Circuit 1

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

## Circuit 2

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

## Cool-down

- 1 × 40s Child's Pose
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Cat-Cow