Jump rope that boost your cardio

Running in the summer can be a drag as it’s might be hot by the time you lace up your sneakers and head out to log your miles.

To figure out what you could do to get your heart rate pumping in a similar way while in the comfort of your air-conditioned apartment, we asked Devan Kline, a NASM-certified personal trainer and founder and CEO of Burn Boot Camp, to share a 20-minute cardio workout you can do at home without any equipment.

Kline’s workout below is all about “burst training,” which he describes as high-intensity interval training that follows Tabata’s 20 seconds of all-out work, 10 seconds of active recovery, pattern. The difference is that the Tabata method is meant to be done specifically for only 4 minutes.

Here’s what the workout looks like:

Kline’s workout below has five moves that you will do for 20 seconds each. The boxer stance is your active recovery move, which you will do for 10 seconds in between each of the other moves.

Stationary sprinters — 20 seconds
Boxer stance — 10 seconds
Squat thrust — 20 seconds
Boxer stance — 10 seconds
Spider-Man mountain climber — 20 seconds
Boxer stance — 10 seconds
Criss-cross pickup — 20 seconds
Boxer stance — 10 seconds
Power plank — 20 seconds
Boxer stance — 10 seconds
Repeat the above circuit eight times to make this workout 20 minutes. If you have only have 15 minutes, do it six times through. And don’t forget to properly warm up before and cool down after!

Here’s how to do the moves:

1.Stationary Sprinter — 20 seconds
Sprinting is a really simple way to increase your heart rate. “It’s important to engage your entire body. Clench your hands, pump your arms hard enough to rotate your shoulders, engage your core, and drive your knees above your belly button while staying light on the balls of your feet.” Do this as fast as you can (the model is doing it slowly for demonstration purposes) for 20 seconds.

2.Boxer Stance — 10 seconds
This is your active rest. Between each move, recover for 10 seconds by doing boxer stance. Stand on the balls of your feet with your dominant foot a foot or so behind your nondominant foot, body angled to your dominant side. Hold your fists up by your face. Lightly hop back and forth from one foot to the other, keeping your knees soft, chest lifted, core tight, and arms up. Do this for 10 seconds.

3.Squat Thrust — 20 seconds
Stand with feet shoulder-width apart, arms by your sides.
Bend your knees and reach forward to place your hands on the floor.
Kick your legs back into a plank.
Immediately jump your legs forward back to start and stand back up.

4.Spider-Man Mountain Climber — 20 seconds
Start in a high plank.
Drive your right knee out and up toward your right tricep. As you do, turn your head to watch your knee meet your arm. “I often train clients be able to ‘see’ their knees with both eyes for maximum range of motion,” Kline says.
Alternate sides as fast as you can while still maintaining a sturdy plank and keeping your torso in place.
Continue for 20 seconds.

5.Criss-Cross Pickup — 20 seconds
Stand with feet shoulder-width apart and knees slightly bent.
Lower into a squat and reach your fingertips toward the ground, keeping your chest lifted.
Jump up and cross your right foot over your left foot, and then jump back to start.
Repeat with the opposite foot in front. Continue this movement, alternating, for 20 seconds.

6.Power Plank — 20 seconds
Start in a high plank.
Jump your feet up to the outside of your hands. “You want to aim your big toes to touch your pinky fingers,” Kline says.
Make sure to keep your core tight. As much as you can, try to avoid arching your back as you move.
Repeat for 20 seconds.

After all the moves,you should track your heart rate and it would be helpful to do a breath training as well with Fitpolo fitness tracker.