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the rate of perceived exertion (RPE)

In Zones 1, 2 and 4, you'll gauge your intensity using the Rate of Perceived Exertion.

Here's what the numbers mean:

RPE 1-2    Very easy; you can converse with no effort.
RPE 3      Easy; you can converse with almost no effort.
RPE 4      Moderately easy; you can converse comfortably with little
             effort.
RPE 5      Moderate; conversation requires some effort.
RPE 6      Moderately hard; conversation requires quite a bit of
             effort.
RPE 7      Difficult; conversation requires a lot of effort.
RPE 8      Very difficult; conversation requires maximum effort.
RPE 9-10   Peak effort; no-talking zone

1. turning squat jump Standing with feet hip-width apart, bend knees until thighs are as parallel to the floor as possible. Straighten legs and jump up. As you land in a squat, extend arms in front of you, keep heels lifted (shown) and rotate torso to the right slightly. Lower arms and repeat jump, turning body to the left on next squat. Progress by turning torso more.

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2. side-to-side tap-down lunge Stand on top of a 6-to 8-inch-high step, with the long end behind you. Bend knees slightly, then tap the floor with ball of left foot. Bring left foot back to top of step as you tap down with right foot (shown), hopping as you change feet.

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3. split rear lunges Standing on top of a 6- to 8-inch-high step, lunge back with left foot, touching ball of foot to floor. As you touch, bend both knees into a lunge, so right knee is aligned with right ankle and left knee approaches floor, heel lifted, torso erect (shown). Push off left foot, returning to start, then lunge back with right foot. (Alternate lunges quickly, so you hop in between.)

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4. side-to-side slalom hop Stand with feet together, then hop sideways with left foot, bringing right ball of foot next to left foot (shown), while twisting your torso to the left. Repeat to the right. (You can vary this move by hopping farther to the side and staying low to the ground, or by adding more height when you hop.)

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zone 1

steady-state cardio traning

HOW IT WORKS Steady-state training means working at an easy-to-moderate level of effort (RPE 4-6). When you exercise at this intensity, you're able to keep at it longer (so your metabolism is raised longer) and improve your endurance. "It gives you a chance to recover from your harder workouts and teaches your body how to burn more fat," says fitness expert Stephen Holt.

workout 1

TIME 50-55 minutes, including warm-up and cool-down

WHAT TO DO Choose any cardio activity, such as running or walking on the treadmill, exercising on the elliptical trainer or step machine, or hiking or biking. After your warm-up, work at an RPE of 5-6 for 10-15 minutes. Then, maintaining the same RPE, either ramp up the incline every 3 minutes on a treadmill, increase the resistance on an elliptical trainer or step machine, hike or bike up a slight hill if outside, etc. Continue this for about 15 minutes (making sure that you slow your pace to keep your intensity fairly steady), then gradually decrease the incline or resistance every 3 minutes for the next 15 minutes (this time speeding up your pace to maintain your intensity) before cooling down.