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Use very light weight and high reps for the first set of each bodypart workout worked. (Begin with 25% of one-rep max and use strict form.) Slowly increase the weight used over the course of your workout, pyramiding up to the heaviest amount. For a cardio workout, your warm-up should: increase your heart rate, blood pressure, oxygen consumption, dilation of blood vessels, joint lubrication and muscle and tendon elasticity. It should also include: Low-level aerobic activity that strength uses the same muscle groups and similar movement patterns that will be used during the main workout. Static stretches for all major muscles groups, especially the lower body.