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Friday, March 27, 2020

A 20-Minute Indoor Cardio Workout At Home

A 20 Minute Indoor Cardio Workout For Losing Fat And Shaping Up is part of Workout - This workout is perfect and makes way more sense to get in a cardio workout indoors to shift fat and shape your body! Here is a 20minute cardio workout to do at home without any equipment The workout below is all about “burst training,” which is highintensity interval training  Burst training is traditionally a twotoone ratio, 20 seconds on …

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    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. Sprinting in the heat is dangerous, so the next closest exercise is sprinting in place. It’s important to engage your entire body.

Stationary Sprinter — 20 seconds

Sprinting is a really simple way to increase your heart rate. "Sprinting in the heat is dangerous, so the next closest exercise is sprinting in place," Kline says. "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 (or more if you need a longer break in between the other moves).

3 Squat Thrust — 20 seconds

Kline calls this "the mother of all burst training moves." Think about exploding up when your feet hit the floor and you start to stand up—it's "key to elevating your heart rate," Kline says. To avoid injuring your hands, make sure to perform this movement with the palms of your hands flat on the ground instead of just your fingertips, he adds.

    - 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.
    - Continue for 20 seconds.

4 Spider-Man Mountain Climber — 20 seconds

"With restricted space, it’s important to find ways to engage your core like a brisk 20-minute run would," Kline says. This movement is a good option that works your whole core but concentrates on your obliques.

    - 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

This move gets your heart pumping and fires up your glutes and quads.

   - 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

This moving plank variation requires your arms, core, and legs to all engage. Plus, jumping and having to rebalance yourself each time increases how hard your entire body has to work.

    - 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.


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