# 10-min Beginner Intervals

You'll move through simple, full-body intervals at a controlled pace — perfect for building fitness from the ground up. Form over speed, every single rep.

## Warm-up

- 1 × 20s Arm Circle
- 1 × 20s Hip Circle _(Each side)_
- 1 × 20s Squat (Dynamic Mobility)

## Circuit 1

- **Superset · 2 rounds**
  - 30s High Knee Raise
  - 30s Push-Up (Incline)
  - 30s Bodyweight Squat
  - 30s Superman

## Circuit 2

- **Superset · 2 rounds**
  - 30s Reverse Lunge
  - 30s Knee Push-Up
  - 30s Glute Bridge
  - 30s Dead Bug _(Each side)_

## Cool-down

- 1 × 20s Child's Pose
- 1 × 20s Hamstring Stretch (Supine) _(Each side)_
- 1 × 20s Kneeling Hip Flexor Stretch