Quick Burn: Full Body Circuit

Warm-Up (5 Minutes, Moderate Intensity)

Arm Circles (demo) — 1 min
High Knees (demo) — 1 min
Leg Swings (demo) — 1 min
Walkouts (demo) — 1 min
Jumping Jacks (demo) — 1 min

Main Circuit (3 Rounds, 18 Minutes)

Kettlebell Swings (demo) — 40 sec
Modification: Bodyweight Good Mornings (demo)

Jump Squats (demo) — 30 sec
Modification: Bodyweight Squats (demo)

Single-Arm Kettlebell Row (demo) — 30 sec/side
Modification: Dumbbell or Backpack Row (demo)

Mountain Climber Twists (demo) — 40 sec
Modification: Standard Mountain Climbers (demo)

Alternating Reverse Lunge with Kettlebell (demo) — 40 sec
Modification: Bodyweight Reverse Lunge (demo)

Rest 60 seconds between rounds.

Finisher (4 Minutes, High Intensity)

Burpees (demo) — 40 sec
Rest — 20 sec
Plank to Downward Dog (demo) — 40 sec
Rest — 20 sec
Repeat sequence once more.
Modification for Burpees: Step-Back Burpee (demo)

Cooldown (5 Minutes, Low Intensity)

Standing Quad Stretch (demo) — 30 sec/side
Hamstring Stretch (demo) — 1 min
Chest Opener Stretch (demo) — 1 min
Child's Pose (demo) — 1 min
Seated Neck Rolls (demo) — 1 min

Duration: ~32 minutes
Equipment: Kettlebell (optional), mat
Intensity: Moderate to High
Bodyweight Modifications: Provided for every strength move—no equipment required!