# 15-min Dumbbell HIIT

You'll torch calories and build total-body strength in just 15 minutes — grab your dumbbells and get ready to sweat. Short bursts, big energy, zero wasted time.

## Warm-up

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

## Circuit 1

- **Superset · 3 rounds**
  - 30s Squat (Goblet) - Dumbbell
  - 30s Shoulder Press - Dumbbell
  - Pushup Progression
  - 30s Burpee

## Circuit 2

- **Superset · 3 rounds**
  - 30s Thruster - Dumbbell
  - Row Progression
  - 30s Bicycle Crunch
  - 30s Jump Squat

## Cool-down

- 1 × 30s Child's Pose
- 1 × 30s Shoulder Stretch (Cross-Body)