5 Exercises that will Help You Lose Body Fat

5 Exercises That Will Help You Lose Body Fat
Losing weight isn’t easy, but these exercises will help you get the most out of every workout. We caught
up with Tim Woods, the personal training director at Fit For You Health Club in Traverse City, for tips on
how to shed those extra pounds. “If you target the entire body in a moderate to high intensity workout it
creates a caloric burn,” Tim says. “That burn will shed the layers of body fat.” You’ll be feeling the burn
with these exercises, which can be done in 20 minutes or less:

1. Walking Push-Up
Targets: Chest, arms, core
Start at the top of a push-up position, with your hands and feet slightly more than shoulder-width apart
and your legs wide. Lower your torso toward the floor, then press yourself back up to start. Next, walk
your left hand and left foot a few inches to the right, then walk your right hand and right leg to the right,
coming back into the start position. Do another push-up, then repeat the move to the other side.
Continue alternating sides with each rep. Do two or three sets of 12 to 15 reps.

2. Mountain Climbers
Targets: Core
Start in a plank position with your arms straight and your wrists under your shoulders, abs engaged.
Drive your right knee to your chest, then jump it back to start while simultaneously driving your left knee
to your chest. Continue alternating knees for each rep. Do two or three sets of 12 to 15 reps.

3. Lunges with a Twist
Targets: Obliques, glutes, hamstrings, quads
Stand with feet hip-width apart, arms extended at shoulder level in front of you. Lunge forward with your
right leg, bending both knees 90 degrees, keeping your knees behind your toes. Hold the lunge as you
rotate your torso to right, extending your right arm behind you. Rotate back to the center, bring your right
leg back to meet left; switch sides and repeat on left side. Continue alternating sides. Do two or three
sets of 12 to 15 reps on each leg.

4. Jump Squats
Targets: Glutes, hamstrings, quads, calves
Stand with your feet shoulder-width apart, arms hanging at your sides. Squat down until your knees are
bent about 90 degrees. Immediately swing your arms overhead and jump upward as high as you can. As
you land, gently bend your knees and sink back down into the squat position. That’s one rep. Do two or
three sets of 12 to 15 reps.

5. Bicycle Crunches
Targets: Obliques, core
Lie flat on the floor with your hands behind your ears. Raise your legs about 6 inches off the floor and
bring your shoulders up, so that your arms are in a wide V. Next, use your abs to drive your right elbow
toward your left knee, release, and then drive your left elbow toward your right knee. That’s 1 rep.
Continue alternating sides. Do two or three sets of 15 to 20 reps.
These exercises can be done in sets with a 1 minute rest between each set or they can be put in to a
high intensity circuit like the one below.

Walking Push-Ups 30 sec
Rest 10 sec

Mountain Climbers 30 sec
Rest 10 sec

Lunge w/Twist 30 sec
Rest 10 sec

Jump Squats 30 sec

Rest 10 sec

Bicycle Crunch 30 sec
Rest 1 min

Repeat 3 to 5 times non-stop.