Here is a possible concise summary:
The video is a 20-minute cardio routine that can replace the treadmill and burn more calories while building muscle. The routine consists of 20 exercises that are done for 45 seconds each with a 15 second break in between. The exercises are divided into two sets of 10, one on the feet and one on the ground, and they target different muscle groups such as the legs, core, arms and shoulders. The video provides different progressions for beginners and advanced users, and encourages them to pace themselves, breathe properly and give their best effort. The video also promotes the thenx app, which has more workout programs and technique guides, and asks the viewers to like, comment, subscribe and follow the other social media accounts of the creator.
Here are some 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, a calisthenics app and program.
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, with the first set done in a standing position and the second set done on the ground.
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 users, as well as tips on breathing, pacing, and motivation.
7. The video also promotes the Thenx app, which has more workout programs, technique guides, and daily workouts for calisthenics enthusiasts.
8. The video invites viewers to follow Chris Heria on his vlog channel and other social media platforms for more content and giveaways.