How a Personal Trainer Plans His Workouts

Day 1: The longest run.

At the start of the week, he is usually at his most rested, ready for his long cardio session. Lately, that’s been 40 minutes of running.

If running is not your thing, Mr. Howell said, your cardio can involve a walk, an elliptical trainer, a stationary bike or a rowing machine.

Pick a pace that’s not too taxing, he advised. You should still be able to chat with a buddy; “you shouldn’t be huffing and puffing,” he said. If 40 minutes of cardio is too daunting, start with a shorter time period. But it should be close to the maximum duration of time you can sustain that pace.

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