Here is a concise summary of the provided text:
**Title:** 12-Minute HIIT (High-Intensity Interval Training) Workout
**Summary:**
* **Workout Structure:** 4 rounds of 2 exercises each, with 15 seconds per exercise, followed by 30 seconds of rest
* **Exercises:**
1. High Knees & Jump Lunges
2. Mountain Climbers & Crab Toe Touches
3. Push-Up Side Planks & Plank Hip Rolls
* **Key Points:**
+ No equipment needed
+ Timer provided on-screen
+ Aim for 3-4 times a week (every other day)
* **Benefits:**
+ Calorie burner
+ Muscle building (for increased long-term calorie burn)
* **Additional Resources:**
+ Creator's website (Be Shredded University) for more content, meal plans, and training plans (mentioned with promotional offer)
Here are the key facts extracted from the text, each with a number and in short sentences:
1. **Workout Duration**: The workout is 12 minutes long.
2. **Exercise Structure**: The workout consists of 6 exercises, done in pairs with 30 seconds of work and 30 seconds of rest.
3. **Exercise Sets**: The workout is divided into 4 sets, with each set consisting of two exercises done in sequence.
4. **Exercise List**:
* **Set 1**:
5. **Exercise 1**: High Knees
6. **Exercise 2**: Jump Lunges
* **Set 2**:
7. **Exercise 3**: Mountain Climbers
8. **Exercise 4**: Crab Toe Touches
* **Set 3 & 4** (repeated):
9. **Exercise 5**: Push-Up Side Planks
10. **Exercise 6**: Plank Hip Rolls
5. **Equipment Needed**: No equipment is required, except optionally a mat for comfort.
6. **Timer**: A timer is provided on-screen for those following along.
7. **Workout Frequency Suggestion**: Do this workout 3-4 days a week, every other day if preferred.
8. **Additional Resources**:
* **Membership Site**: "Be Shredded University" offers exclusive content, with a discounted price of $9.99/month for sign-ups through the video link.