# 7-min Express Burn

You'll torch calories and wake up every muscle in just seven minutes — no equipment, no fuss, just steady effort and real results.

## Warm-Up

- 1 × 60s Dynamic Stretch _(Light and easy — just get moving)_

## Circuit 1

- **Superset · 2 rounds**
  - 30s Bodyweight Squat _(Fast pace, chest up)_
  - 30s High Knee Raise _(Drive knees high, pump arms)_
  - 30s Superman _(Squeeze glutes at the top)_
  - 30s Crunch _(Controlled crunch, exhale up)_

## Circuit 2

- **Superset · 2 rounds**
  - 30s Push-Up _(Steady rhythm, full range)_
  - 30s Bear Crawl _(Keep hips low, move forward)_
  - 30s Glute Bridge _(Press hips up, squeeze at top)_
  - 30s Dead Bug _(Slow and controlled, lower back stays flat)_

## Cool-Down

- 1 × 30s Child's Pose _(Breathe deeply and relax)_
- 1 × 30s Hamstring Stretch (Supine) _(Hold gently, no bouncing)_