There are different types of training to develop strength or endurance. The choice of one training or another will depend on your goals, that is to say if you want to increase muscle mass or lose fat.
In any case, you must control some variables to maximize your results in a short time. The intensity and volume of training, the order of the exercises, and even the number of repetitions you perform determine the quality of your training.
There have been different studies that show that if you are a beginner, you should do 2-3 sets of 8-10 repetitions. On the other hand, if you already have experience training, you should do between 4 - 6 sets of 8 - 12 repetitions.
Following this training rhythm, you should also consider the order of the exercises you perform. First, you must do multi-joint exercises, that is, those that involve several muscles at the same time. These are the exercises with the highest risk of injury, so you should do them at the beginning of your training.
Then you must perform the monoarticular exercises. These are exercises that work on just one muscle and are usually much easier to perform. When performing these exercises, it is recommended to do more repetitions to increase muscle fatigue.
Finally, it has been shown that doing a little cardio at the end of the workout, at a low intensity such as walking, improves your results. This works regardless of whether you want to gain muscle mass or lose fat.
You can do a 10-15 minute routine, which has two functions: relax the tension in your muscles or increase the caloric deficit for burning body fat.
