Your mission

Burn fat and improve coordination by alternating elliptical training with rope jumping. On the elliptical, you'll keep your rate of perceived exertion (RPE) at a moderate 5-6 (out of 10), aiming to take 120 strides or more per minute. Between elliptical bouts, you'll jump-rope, switching between two-footed and one-footed jumps at an RPE of 7. Aim for 75 jumps per minute, or challenge yourself to 100 jumps per minute. If you get winded, switch to a boxer's shuffle, alternating feet and keeping close to the ground.

workout intensity moderate

equipment elliptical trainer and jump-rope

total time 30 minutes calories burned 200-250

(Calorie burn is based on a 145-pound woman.)

RELATED ARTICLE: Trainer's Tip

The 2-minute jump-rope periods are not a rest, it's your push! Work hard enough to challenge yourself--you should feel out of breath and sweaty.

RELATED ARTICLE: the Shape playlist

LOAD THIS MUSIC INTO YOUR MP3 PLAYER

"Lose Yourself"

Eminem (5:20)

"Good Vibrations"

Marky Mark and the Funky Bunch (4:25)

"Baby Did a Bad Bad Thing"

Chris Isaak (2:54)

"Just a Lil Bit"

50 Cant (3:57)

"Headsprung"

LL Cool J (4:27)

"Since U Been Gone"

Kelly Clarkson (3:09)

"Sweet Child O' Mine"

Guns-N-Roses (5:56)

RELATED ARTICLE

If you only have time for one strength exercise, try this MUST-DO MOVE

Step-up with shoulder press

* Stand facing an 8- to 12-inch bench or step with feet hip-width apart, abs tight, hands holding dumbbells on shoulders, elbows close to sides, palms facing in. Place left foot on bench, left knee aligned over ankle, then push off with right leg and straighten left leg, keeping right leg extended over edge [A]. Press both arms straight overhead [B]. Lower dumbbells back to shoulder level, then bring right foot back to floor, heel lifted, keeping left foot on bench. Repeat for reps on left leg, then switch legs to complete 1 set.

* Reps 15

* Weight 5- to 8-pound dumbbells

* Targets quadriceps, calves, buttocks, hamstrings, upper back and shoulders; spine extensors, abdominals, upper hips and inner thighs stabilize.

Trainer JOHN DAMON owns Active Fitness in Santa Monica, Calif.

your cardio plan

                          RPE*
activity            min.  (1-10)  machine level

warm-up on          3     3       3
elliptical
elliptical          3     5       5
jump-rope           2     7
elliptica           3     5       5
jump-rope           2     7
elliptica           3     6       6
(backward strides)
jump-rope           2     7
elliptical          3     6       6
jump-rope           2     7
elliptical          3     5       5
jump-rope           1     7
cool-down on        3     2-3     3
elliptical

*See page 173 for RPE chart.

COPYRIGHT 2006 Weider Publications
COPYRIGHT 2006 Gale Group