{"id":"3eee1511-c47b-4d73-ab4a-2d529b13bd32","title":"Quiet Flat Cardio","icon":"🏠","parent_id":null,"author":{"name":"Liam","initials":"L"},"category":{"id":"0e3390ca-6672-4cb9-95af-c11f9c94723d","name":"Cardio","path":["Workouts","Cardio"]},"description":{"markdown":"Low-impact, no-jumping cardio that won't annoy the neighbours, for _4 rounds_. Move with purpose: the effort comes from speed and range, not impact.","html":"

Low-impact, no-jumping cardio that won't annoy the neighbours, for 4 rounds.

Move with purpose: the effort comes from speed and range, not impact.

"},"youtube_video_id":null,"rounds":4,"round_duration_in_seconds":255,"total_duration_in_seconds":1020,"steps_count":6,"updated_at":"2026-04-16T06:28:19.303Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"ae8dd388-d64a-4ded-8e00-04106fe68d75","number":1,"title":"Fast march","description":{"markdown":"Drive your knees up and pump your arms.","html":"

Drive your knees up and pump your arms.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"bdcd169e-6b35-4c4d-af77-0af56833a51b","number":2,"title":"Step jacks","description":{"markdown":"Step one foot out to the side as your arms go overhead, then switch.","html":"

Step one foot out to the side as your arms go overhead, then switch.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"c12229f7-2a80-4b9a-86d2-728f9c0eb554","number":3,"title":"Standing knee drives","description":{"markdown":"Arms overhead, pull them down as you drive one knee up. Alternate sides each round.","html":"

Arms overhead, pull them down as you drive one knee up. Alternate sides each round.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"5b7b375f-eb41-4011-b60a-4cf68c87faca","number":4,"title":"Squat to calf raise","description":{"markdown":"Squat down, stand up and rise onto your toes.","html":"

Squat down, stand up and rise onto your toes.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"63be46be-80f4-4dbb-9719-3df8bfbc5a94","number":5,"title":"Speed skaters, low impact","description":{"markdown":"Step wide side to side, sweeping your back leg behind you.","html":"

Step wide side to side, sweeping your back leg behind you.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"76e14bee-51d5-4d02-9c3d-43be11f1f303","number":6,"title":"Round rest","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null}]}

Routine complete