- Warm-up
Always start your workout with a 5–10-minute warm-up. If possible, use a treadmill or cross-trainer first to activate your entire body. A stationary bike, rowing machine, and stepper are good alternatives but not as effective. A stationary bike and stepper activate only half the body, and the technique for the rowing machine is difficult for beginners. Warming up prevents injuries. - Stretching
Light stretching of the body’s main muscle groups. 8–10 seconds per position. Stretching helps prevent injuries and mentally prepares your client for the workout. - Main section:
Recommended duration: 45–60 minutes. Can be a mix of strength and cardio training or strength training only. - Cool-down:
5–10 minutes on a cardio machine. The cool-down increases blood circulation, prevents or reduces lactic acid buildup, and speeds up recovery.