What's the best way to exercise effectively?

Regrettably I didn't take stout in the run I'm currently and I really miss the improved carrying capacity. Any advice for how to exercise? I'm not sure exactly how to do it great, I don't know which exercises are the best for each skill or what time of day is best etc. Also, should I just do them until I'm completely exhausted or like 20 minutes then a break, repeat, etc for maximum gains?