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"Lauren Graham&amp;#39;s Weight-Loss Weapon and Get-Sexy Moves\\nIt's all about the heart-rate monitor! [Graham wanted big results in a short time](/healthystars/2011/10/lauren-graham-slimdown-slideshow), so she worked out 90 minutes a day, five to seven days a week. But the key to her success was that she was tracking her heart rate\u2014and that's a trick anyone can use. This 30-minute interval workout, designed by Michelle Lovitt, will help you plow through a plateau and drop pounds. Fat, like fire, needs to have oxygen to burn. \\\"When you work out at 60 to 85 percent of your maximum heart rate, you can keep your oxygen levels steady, so your body will burn only fat as fuel,\\\" Lovitt says. Try this target heart rate (THR) workout, and watch the fat fall off.\\n\\n*Left: Graham with Lovitt at SELF's shoot.*\\n\\\"Michelle taught me that heart-rate monitors on gym equipment are set for standard weights and ages, so you need your own,\\\" says Graham.\\n\\n__Activity:__ Warm-up  \\n__Minutes:__ 4 __THR:__ 50%  \\n__Activity:__ Sprint\\\\* __Minutes:__ 1 __THR:__ 60%  \\n__Activity:__ Recover __Minutes:__ 1 __THR:__ 50%  \\n__Activity:__ Cooldown __Minutes:__ 2 __THR:__ 50%  \\n__Total:__ 30 minutes\\n\\n*\\\\*Choose any heart-pumping activity you enjoy!*\\n\\nDo the sprint-recover sequence six times, increasing your heart rate by 5 percent each sprint. (Last one should be at 85%.) Repeat the 12 minutes, starting again at 60% and working up to 85%.\\nIf you don't have a heart-rate monitor yet, no problem. Figure out your maximum heart rate by subtracting your age from 220. Multiply that number by 0.6 and by 0.85 to find your low and high fat-burning thresholds.\\n__Works: legs__  \\n  \\nStand with back flat against a wall (or tree) and lower until knees are bent at a right angle. Extend arms straight overhead and left leg forward so it's parallel to ground (as shown). Hold for 15 seconds; switch [legs](/fitness/workouts/2007/12/leg-toners-slideshow). Do 3 sets.\\n__Works: abs__  \\n  \\nSit with legs extended, feet flexed, back straight; wrap band around soles of feet, holding each end next to knees. Keeping arms and legs straight, slowly lower torso, one vertebra at a time (as shown), to ground. When top of shoulder blades touch ground, slowly roll up. Do 3 sets of 12 reps.\\n__Works: arms, back__  \\n  \\nStand with feet slightly wider than shoulder-width apart; hold band behind lower [back](/fitness/workouts/2009/08/build-a-better-back-slideshow) with both hands, elbows bent and by ribs. Keeping palms facing forward and hands at waist height, extend arms (as shown). Return to start. Do 3 sets of 12 reps.\\n\\n__[Lauren Graham's Five-Week Slimdown \u00BB](/healthystars/2011/10/lauren-graham-slimdown-slideshow)__\\n\\n[Video: See these moves in motion!](/healthystars/2011/10/lauren-graham-favorite-toning-moves-video)"^^<http://www.w3.org/2001/XMLSchema#string>
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