A possible summary is:
The video is a 20-minute cardio routine that can replace the treadmill and burn more calories while building muscle. The host, Chris Heria, demonstrates 20 exercises that are done for 45 seconds each with a 15-second break in between. He also gives tips on how to pace yourself, breathe, and choose your progression. He encourages viewers to download the ThenX App for more workouts and to follow him on social media for giveaways. He ends the video by thanking the viewers and reminding them of his upload schedule.
Here are some possible key facts extracted from the text:
1. The text is a transcript of a video by Chris Heria, a fitness trainer and founder of ThenX.
2. The video shows a 20-minute cardio routine that can replace the treadmill and burn more calories while building muscle.
3. The routine consists of 20 exercises, each done for 45 seconds with a 15-second break in between.
4. The exercises are divided into two sets of 10, one on the feet and one on the ground, and repeated twice.
5. The exercises include jumping jacks, squat lunges, burpees, explosive lunges, high knee taps, seated in and outs, plank open and closed, bicycles, low plank to high plank, and mountain climbers.
6. The video provides different progressions for beginners and advanced levels, and encourages viewers to pace themselves and breathe properly.
7. The video also promotes the ThenX App, which has more workout programs and technique guides for calisthenics skills.
8. The video asks viewers to like, comment, subscribe, and follow Chris Heria on other social media platforms for more content and giveaways.