The following is a concise summary of the transcript:
- The transcript is from a video of a 30-minute high intensity cardio workout that aims to burn 10,000 calories in 30 days.
- The workout consists of three circuits, each with four exercises that target different parts of the body: lower body, upper body and core.
- The exercises are performed for 45 seconds each, with 15 seconds rest in between. Each circuit is repeated twice, with a one-minute break after each round.
- The instructor demonstrates the exercises and provides modifications, encouragement and tips throughout the video.
- The instructor also reminds the viewers to hydrate, breathe and sweat. He ends the video by asking them to give a thumbs up, share, subscribe and check out his other videos.
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