The 2007 Drop a Jeans Size Workout

Boost Your Calorie Burn

The plan: In addition to the interval workouts below, do some steady-paced cardio activity once a week, working at a rate of perceived exertion (RPE) of about 5 on a scale of 1 to 10.
The strategy: "Intervals, which include regular bursts of intensity followed by recovery periods, are one of the fastest ways to burn fat and improve your fitness," says Stone. Do these workouts twice a week by running, walking on an incline, stair climbing, or doing whatever else you prefer. Each week, challenge yourself to sprint a little longer while taking less time to rest.

Warm up: 5 minutes (RPE 5)
Sprint: 20 seconds (RPE 10)
Moderately fast: 1 minute (RPE 7)
Moderate: 3 minutes (RPE 5/6)
Total times through:4
Cool down: 3 to 5 minutes (RPE 4)

Warm up: 5 minutes (RPE 5)
Sprint: 30 seconds (RPE 10)
Moderately fast: 1 minute (RPE 7)
Moderate: 3 minutes (RPE 5/6)
Total times through: 6
Cool down: 3 to 5 minutes (RPE 4)

Warm up: 5 minutes (RPE 5)
Sprint: 20 seconds (RPE 10)
Moderately fast: 1 minute (RPE 7)
Moderate: 2 minutes (RPE 5/6)
Total times through: 8
Cool down: 3 to 5 minutes (RPE 4)

Warm up: 5 minutes (RPE 5)
Sprint: 30 seconds (RPE 10)
Moderately fast: 1 minute (RPE 7)
Moderate: 2 minutes (RPE 5/6)
Total times through: 9
Cool down: 3 to 5 minutes (RPE 4)

Warm up: 5 minutes (RPE 5)
Sprint: 40 seconds (RPE 10)
Moderately fast: 1 minute (RPE 7)
Moderate: 2 minutes (RPE 5/6)
Total times through: 10
Cool down:3 to 5 minutes (RPE 4)