5 minutes—Warm up on aerobic equipment such as treadmills and elliptical machines.

Raise your body's core temperature to prepare you for exercise.

5 minutes—such as full-range stretching, or single-joint warm-up, or warm-up of the parts and muscle groups that need to be practiced, and relaxation on the foam roller.

Improve muscle performance, allow joints to produce synovial fluid to prevent joint wear and injury, and amplify the performance of fat loss and muscle gain.

Resistance training for 40-60 minutes, strength area: use equipment, or barbells or dumbbells

Usually 20 minutes

Lose fat in 30-45 minutes

Equipment: Treadmills, ellipticals, stationary bicycles, rowing machines, and other constant-speed aerobic equipment

5-10 minutes of focused stretching on strength training areas, whole body stretching, or using a foam roller

Prevent muscle soreness, lactic acid accumulation, and restore muscle elasticity