{"id":"7764c185-d7ed-419a-8696-d26e4bc12e44","title":"40/20 Cardio Blast","icon":"💥","parent_id":null,"author":{"name":"BurpeeBandit","initials":"B"},"category":{"id":"0318761c-474a-44a9-86f7-e22c7a9b096d","name":"HIIT","path":["Workouts","HIIT"]},"description":{"markdown":"Four sweaty moves at 40 seconds on and 20 off, for _3 rounds_. Warm up with a few minutes of jogging and dynamic stretches first.","html":"

Four sweaty moves at 40 seconds on and 20 off, for 3 rounds.

Warm up with a few minutes of jogging and dynamic stretches first.

"},"youtube_video_id":null,"rounds":3,"round_duration_in_seconds":280,"total_duration_in_seconds":840,"steps_count":8,"updated_at":"2026-04-24T14:52:35.574Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"be7ea2af-a48f-4c85-b102-c0b8b0f75bca","number":1,"title":"High knees","description":{"markdown":"Knees to hip height, fast feet, pump your arms.","html":"

Knees to hip height, fast feet, pump your arms.

"},"duration_in_seconds":40,"video_start_in_seconds":null},{"id":"3bafcc47-080c-4768-9edd-5ab8d9bef081","number":2,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":20,"video_start_in_seconds":null},{"id":"f3781f17-4fc2-45c0-8747-1c6b298b94a9","number":3,"title":"Skaters","description":{"markdown":"Leap side to side, landing on one foot with soft knees.","html":"

Leap side to side, landing on one foot with soft knees.

"},"duration_in_seconds":40,"video_start_in_seconds":null},{"id":"1d14fc21-2306-4c4f-aa51-491cfabb344f","number":4,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":20,"video_start_in_seconds":null},{"id":"a4300fb6-8e31-45b6-bc10-d7c3a8abd2d0","number":5,"title":"Plank jacks","description":{"markdown":"In a high plank, jump your feet wide and back in, keeping your hips still.","html":"

In a high plank, jump your feet wide and back in, keeping your hips still.

"},"duration_in_seconds":40,"video_start_in_seconds":null},{"id":"dd6f6fa5-e412-4763-ab82-80ea81966afb","number":6,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":20,"video_start_in_seconds":null},{"id":"1124706e-0a3d-4680-8f91-55d43d8b8705","number":7,"title":"Burpees","description":{"markdown":null,"html":null},"duration_in_seconds":40,"video_start_in_seconds":null},{"id":"b593998c-69fe-4d2a-be40-07b344a8c3e4","number":8,"title":"Round rest","description":{"markdown":null,"html":null},"duration_in_seconds":60,"video_start_in_seconds":null}]}

Routine complete