As you design your fitness program, keep these points in mind:

Consider your fitness goals. …

Create a balanced routine. …

Start low and progress slowly. …

Build activity into your daily routine. …

Plan to include different activities. …

Try high-interval intensity training. …

Allow time for recovery. …

Put it on paper.

What is the best workout sequence?

So, if strength is your goal: Warm up, do your strength workout, then finish with longer cardio bouts if you want to bake cardio into the equation. However, if you’re training for a race or looking to build cardio endurance, start with cardio-just be careful when you get to the weights.

Below is the common workout split example:

Monday: Chest and triceps.

Tuesday: Back and biceps.

Wednesday: Legs and shoulders.

Thursday: Rest.

Friday: Chest and triceps.

Saturday: Back and biceps.

Sunday: Legs and shoulders.

There is no recommended upper limit on the amount of cardio exercise you should do on a daily or weekly basis. However, if you push yourself hard with every workout, then skipping a day or two each week to rest may help you avoid injury and burnout.

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