Structure
3 minutes — Warm-up
14 minutes — Full-body circuit (HIIT or steady flow)
3 minutes — Cool-down/stretch

Warm-Up (3 minutes)
30 sec jumping jacks
30 sec arm circles
30 sec bodyweight squats
30 sec high knees
1 min dynamic stretches (lunges + torso twists)

Workout Circuit (14 minutes)
Repeat the circuit 3 times with 1-minute rest between rounds.
Perform each move for 40 seconds work + 20 seconds rest:

Squats
Push-ups (modified or full)
Jumping jacks or jog in place
Lunges (alternating legs)
Plank hold
Mountain climbers
Glute bridges

Challenge Upgrade: Add a 1-minute “Finisher” — burpees or high knees non-stop.

Cool-Down (3 minutes)
Forward fold stretch
Shoulder stretch
Hip flexor stretch
Deep breathing (3 rounds in through nose, out through mouth)

Focus Mantra
“Discipline over excuses — I show up, even for 20 minutes.”

Weekly Progression Tips
Increase work time by 5 seconds every 5 days (e.g., 40 sec → 45 sec → 50 sec).
Track reps for your best move daily.
Do 20-min on rest days and 45-min on main days if combining both.