Dempsey Marks, an AFAA-certified personal trainer, yoga instructor, and cocreator of PreGame Fit isn’t surprised by the study’s results. Yes, yoga can be incredibly relaxing, and sequences of poses that don’t get your heart rate up wouldn’t be considered cardio, she says. “However, yoga can be a challenging exercise, especially if you choose the right poses and do them in a continuous flow, which will raise your heart rate and definitely count as ‘cardio.’” So, the next time you can’t bear to hop on the treadmill or take a Spin class, grab your yoga mat and flow through this sequence for a cardiovascular workout that’s every bit as good for you as your go-to sweat sessions. (Get long and lean with sexy Flat Belly Yoga from Prevention!)

  1. Surya Namaskar (aka Sun Salutation) This series of postures—which alternate between forward folds and back bends—not only stretches the entire body, but it also raises the heart rate, says Marks. “When you connect the following movements with your breath and move through them continuously, it can be a wonderful cardiovascular workout,” she says. Do 5 to 10 rounds as a warm-up for the poses that follow, says Marks. Here’s the flow: Mountain Pose (Tadasana) Stand at edge of mat, keep feet together, and balance weight equally on both feet. Breathe in and bring palms together in front of chest in prayer position. Arms Above Head (Urdhva Hastasana) On an inhale, lift arms overhead, bringing biceps close to ears; look up toward hands.  Standing Forward Fold (Uttanasana) On an exhale, bend forward from waist, keeping spine long. At bottom of exhale, fingertips or hands should meet floor (or two yoga blocks, if your fingers don’t touch the ground). MORE: The 8 Most Effective Exercises For Weight Loss Half Forward Bend (Ardha Uttanasana) On an inhale, lift chin and chest, pressing hands into outer shins to lift heart and lengthen spine. Four-Limbed Staff Pose (Chaturanga Dandasana) Exhale and step or jump back to plank pose. On same exhalation, shift weight slightly forward and bend at elbows, keeping plank position, lowering body halfway to ground. Keep upper arms close to side ribs. Upward-Facing Dog (Urdhva Mukha Svanasana) On next inhale, roll over toes, and come to tops of feet, pressing down through hands and draw shoulders back. Feel a broadening in chest here as you inhale, and keep slight bend in elbows—even as you straighten them—to prevent hyperextension.  Downward-Facing Dog (Adho Mukha Svanasana) On next exhale, tuck toes back under, and use core strength to pull hips up and back. Roll triceps down toward mat, pressing into inner arches of both hands. Take 5 breaths here. (Try these tips if downward dog is painful.) Transition: At the end of your last exhalation, step or jump your feet to your hands. Half Forward Bend (Ardha Uttanasana) On an inhale, lift chin and chest, pressing hands into outer shins to lift heart and lengthen spine. Standing Forward Fold (Uttanasana) On an exhale, bend forward from waist, keeping spine long. At bottom of exhale, fingertips or hands should meet floor (or two yoga blocks, if your fingers don’t touch the ground). Arms Above Head (Urdhva Hastasana) On an inhale, lift arms overhead, bringing biceps close to ears; look up toward hands.  Mountain Pose (Tadasana) Stand at edge of mat, keep feet together, and balance weight equally on both feet. As you breathe in, bring palms together in front of chest in prayer position. MORE: The 10-Minute Gentle Yoga Routine That Can Help You Lose Weight
  2. Warrior 2 Separate feet about one leg-length apart from one another with feet parallel, then rotate right foot out 90 degrees and left foot inward slightly, so right heel is in line with arch of left foot. Inhale, and on an exhale bend right knee over heel with thigh parallel to ground. As you do this, reach arms out to either side parallel to ground. Hold 5 to 10 breaths, then cartwheel hands to mat to do Chaturanga Dandasana, Upward-Facing Dog, then Downward-Facing Dog. Repeat on left side. (Avoid these common yoga mistakes.)
  3. Crescent Lunge (Anjaneyasana) “This pose taps the power of your quadriceps and engages multiple leg muscles, raising your heart rate as a result,” says Marks. From Downward-Facing Dog, step right foot forward in between hands, and come into lunge position with hands on hips. Make sure feet are hip-width apart and that front knee is stacked directly over ankle. Keep back leg straight as you engage your core and sweep hands up and over shoulders, palms facing each other, pinky fingers rolling slightly toward one another. Breathe here 5 to 10 breaths, and then cartwheel hands to the mat to do Chaturanga Dandasana, Upward-Facing Dog, then Downward Facing Dog. Repeat on left side. MORE: 4 Moves To Slim Your Hips And Thighs
  4. Chair Pose (Utkatasana) Stand with feet hip-distance apart and arms at sides, and then squat (as if you were going to sit back in a chair) until thighs are parallel to floor. On an inhale, sweep straight arms forward and up until upper arms are in line with ears. Stay here 5 to 10 breaths as you feel your heart rate rise. Root down into both feet to rise out of pose; repeat 3 times.
  5. Side Plank (Vasisthasana) “By challenging your balance—as well as recruiting the biceps, shoulders, core, mid- and lower-back muscles—you’ll find this pose quickly elevates your heart rate,” says Marks. From a plank position, roll onto outer edge of right foot and stack left foot on top of right. Then, raise left hand to hip and rotate torso to left, supporting weight of body on right foot and right hand. Hold here up to 60 seconds, come back through plank pose, then repeat on left side. MORE: 6 Simple Moves To Ease Sciatica
  6. Boat Pose (Navasana) Come to seated position with knees bent and feet flat on ground. Lean back, and as feet start to float off ground, straighten legs and reach arms in front, forming V shape with body. Keeping arms and legs extended, balance body weight on tailbone, and keep chest lifted and gaze forward. Hold here 5 to 10 breaths, rest 30 seconds, and repeat 5 times.