If you want to exercise five days a week and are working on both strength and cardiovascular training, try three days of strength training, two days of cardiovascular exercise and two days of rest. Steady-state cardiovascular exercise, also known as resistance training, improves the endurance of the heart, lungs and circulatory system, Gam says. How? According to the American Council on Exercise (ACE), it trains the body to transport oxygen and nutrients to the muscles that work more efficiently and, at the same time, it transports waste out. As a result, these exercises will get easier over time (so you'll want to increase your pace gradually) and will reduce your risk of several diseases, such as heart disease, stroke and diabetes, according to the American Heart Association (AHA).
The first session of the week will focus on the muscles of the lower body, such as the hamstrings, glutes and quadriceps, with four compound lifts. Compound lifts are exercises that use several muscle groups. Therefore, a deadlift is one of the best lifts for the body, since it works the lower part, the upper part of the body and the abdomen, explains Romano. It gives you more bang for your buck.
When you're deciding which HIIT workout to try, combine cardiovascular exercises with strength exercises. Try to increase your heart rate followed by periods of recovery. Burpees, jump squats and quick pushups are great exercises that can raise your heart rate, Forrest said.