# 30-min HIIT Endurance

You'll push your cardio engine to the limit with back-to-back full-body intervals — sustainable intensity, real sweat, and a serious sense of accomplishment by the final round.

## 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
  - Simple Squat Progression
  - 30s High Knee Raise
  - 30s Bicycle Crunch

## Circuit 2

- **Superset · 3 rounds**
  - 30s Burpee
  - Squat Progression
  - 30s Bear Crawl
  - 30s Side Plank

## Cool-down

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