Unless you actually get up before, or right as the sun comes up, chances are it’s going to be way too hot by the time you lace up your sneakers and head out the door. And while there are actual dangers of running outside when it’s too hot, no one really enjoys running when it’s incredibly and unbearably hot. So if I can get my hands on a good indoor cardio workout, I’m all for it.

Devan Kline, a NASM-certified personal trainer and founder and CEO of Burn Boot Camp, shared a 20-minute cardio workout anyone can do at home without any equipment. Kline’s workout below is all about “burst training,” which he describes as high-intensity interval training (HIIT) that follows a pattern of; 20 seconds of all-out work, and 10 seconds of active recovery.

“Burst training is traditionally a two-to-one ratio, 20 seconds on and 10 seconds off. What you’re trying to do is recreate sprint intervals,” Kline says. “It’s all about putting 100 percent effort into a short time frame and controlling your heart rate back down during active rest.” This has similar benefits to HIIT training like maximizing your calorie burn in a very short amount of time. You also conveniently get to fit in both strength training and cardio in one quick workout.

Kline says that 20 minutes is the maximum time he’d suggest a client do this type of HIIT—sometimes he often keeps it to 15 minutes or shorter. “The philosophy is that when you have a short amount of time, you make up for it with an increase in intensity.” That means doing them as quickly as you can and pushing yourself to the limit for each 20-second segment.

Kline’s workout below has 5 moves that you will do for 20 seconds each.

Stationary sprinters — 20 seconds
Boxer stance — 10 seconds (active recovery)
Squat thrust — 20 seconds
Boxer stance — 10 seconds (active recovery)
Spider-Man mountain climber — 20 seconds
Boxer stance — 10 seconds (active recovery
Criss-cross pickup — 20 seconds
Boxer stance — 10 seconds (active recovery)
Power plank — 20 seconds
Boxer stance — 10 seconds (active recovery)

Repeat the above circuit 8 times to make this workout 20 minutes. If you have only have 15 minutes, do it 6. Make sure to incorporate a couple minutes before and after for a proper warm-up and cool down. Here is a breakdown of how to perform each of these moves.

Stationary Sprinter

“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.

• Clench your hands, pump arms hard enough to rotate shoulders
• Engages your core, drive knees above bell button, stay on the balls of your feet
• Perform as fast as you can for the full 20 seconds

Boxer Stance

This is your active rest. Between each move, recover for 10 seconds by doing this boxer stance. Stand on the balls of your feet with dominant foot a foot or so behind your nondominant foot, angle your body to 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. Perform for 10 seconds (or more if you need a longer break in between the other moves).

Squat Thrust

“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. He also suggests using the palms of your hands on the ground, to avoid injury.

• Stand with feet shoulder-width apart, arms by your side
• 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

Spider-Man Mountain Climber

“With restricted space, it’s important to find ways to engage your core like a brisk 20-minute run would,” Kline says. This movement will work your whole core, but will target specifically your obliques.

• Start in 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 engaged
• Continue for 20 seconds

Cross Pickup

This move will help engage 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.

Power Plank

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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