TL; DL - there's better to be found for free on the internet. Just search for 'cardio exercises.' Another benefit being videos included. --- The book has a fairly long introduction, preface, and 'getting started' section of which I learned nothing. It's fairly general, and while accurate, I could have skipped it. There's also a section at the end called "onward" which fits in the same category, an index, and pages of an example schedule I'll denote as a cluster of 'page filler' for roughly half the book.
Some of the exercies require something to hang from, which is more difficult during this times as one would think. Think of pull-ups and if you have such equipment wher eyo ureside.
The cardio part was more helpful Marching, Mountain Climber, and Cross-Punches. Other exercises roughly involve stepping up for which I have a step bench which work.
It's fairly disorganized and doing these in order is a bit of a poor idea.
I do appreciate the diagrams including different color usages for the body poses to show which muscle groups are being worked. For what I wanted as well, though, I was hoping also for more about heart rate range on the more cardio-intensive workouts.