Shape Magazine explains an effective cardio workout that can be performed indoors begins with a four-move warm-up before moving on to the main regimen of exercises. The goal is to perform each exercise as fast as possible without resting between the moves. After completing the routine, the exerciser rests for one minute before repeating the round of exercises a few more times. Shape Magazine suggests using yoga cool-down poses.
Shape Magazine lists the four warm-up exercises that are used in this exercise regimen as 10 reps of bridges, planks with shoulder touches, squats with arms overhead and reverse lunges. The main exercise circuit includes as many sets of mountain climbers, burpees, squat jumps or skier jumps that one can do in one minute. At the end are 100 arm pulses of the Pilates 100 to complete the main exercise circuit.
The cool-down begins with the downward dog, which is a yoga position that requires one to face downward, place both hands under the shoulders and knees below the hips. It is executed by lifting the knees and pressing the hips upwards, toward the ceiling. After drawing the shoulder blades down, one takes at least five breaths to begin the cool-down process. Additional cool-down yoga poses include the Cat and Cow and the Warrior II pose.