{"id":"a2ff3981-fe9b-4b7b-900a-64300b637a32","title":"Four-Minute Tabata","icon":"⏱️","parent_id":null,"author":{"name":"BurpeeBandit","initials":"B"},"category":{"id":"0318761c-474a-44a9-86f7-e22c7a9b096d","name":"HIIT","path":["Workouts","HIIT"]},"description":{"markdown":"The original Tabata protocol: 20 seconds all out, 10 seconds rest, for _8 rounds_. Only four minutes, but it should be very hard. Warm up properly first with a few minutes of easy movement.","html":"

The original Tabata protocol: 20 seconds all out, 10 seconds rest, for 8 rounds.

Only four minutes, but it should be very hard. Warm up properly first with a few minutes of easy movement.

"},"youtube_video_id":null,"rounds":8,"round_duration_in_seconds":30,"total_duration_in_seconds":240,"steps_count":2,"updated_at":"2026-04-18T08:17:55.544Z","favourites_count":1,"forks_count":0,"favourited":false,"steps":[{"id":"b1fde9a7-30ef-4340-99ad-a799ec249cc8","number":1,"title":"Squat jumps","description":{"markdown":"Squat down and explode up, landing softly. **Maximum effort.**","html":"

Squat down and explode up, landing softly. Maximum effort.

"},"duration_in_seconds":20,"video_start_in_seconds":null},{"id":"020dcf0e-a321-4b7b-9d33-26cd57bdf6f1","number":2,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":10,"video_start_in_seconds":null}]}

Routine complete