If you're not sure what your target heart rate is or what percentage of your maximum heart rate is.

You can use the following methods: Do one-repetition maximum (1RM) curls at a weight that's been shown to be easy for you. The 1RM is the maximum weight you can lift for one repetition without injury. Many gyms now have machines that will offer you a 1RM for free.

You can see the 1RM and use it to determine your target heart rate. For example, you can do a 1RM in the gym with a bodyweight cable machine. At first, try to lift two reps for every one rep of the 1RM. If you reach 2 reps for 1 rep with this weight, you'll need to increase the weight by 20 percent for every subsequent set. If you get to 3 reps, that's an easy 1RM. On the other hand, if you can get to only 1 rep for 1 rep, then you need to increase the weight by just 10 percent for the next set. However, do not increase the weight by more than 20 percent if you are having trouble with this exercise. You'll just be trying for an easy 1RM and will hurt yourself. (If you have no machine, you can do the double under challenge.)

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Do a max effort 1RM chinup in the gym. Many weights are offered in the gym that you can do a single 1RM chinup. Do an entire 1RM with a weight that you know is challenging but not too heavy. Do one-repetition maximum (1RM) cardio jump rope exercise in the gym in an empty workout room. Get the barbells, barbell overhead press, and barbell bench press out of the gym. Put all the equipment in the gym away and take the room apart so you have one room.