Key Points: * Cardio exercises are the best choice for losing fat * You should pair your exercise regime with a healthy diet for the best results * Core exercise can help improve your muscle tone but won’t cause localized fat loss Cardio Exercises Jogging Aim to keep your heart rate over 75% of your maximum heart rate for at least 15 minutes (you can use the formula at the body to calculate your maximum heart rate). If you don’t have a heart rate monitor, work at an intensity that feels challenging but still allows you to have a conversation. Biking Keep your heart rate over 75% of your maximum heart rate for at least 20 minutes. Most stationary bikes come with a heart rate monitor on them. However, if your bike doesn’t have a heart rate monitor, work at an intensity that feels challenging but still allows you to talk. If you’re on a stationary bike, you can make your workout more difficult by increasing the tension. Rowing You can row for 20 minutes or more at 75% of your maximum heart rate. You can make the exercise more difficult by extending the amount of time you row or increasing tension on the machine. Maximum Heart Rate = 220 - Age in Years Core Exercises Crunches Lie on your back with your feet in the air and your knees at 90 degrees. Put your hands behind your head and lift your upper body off the floor. Crunch until your elbows reach your knees and lower back to the starting position. Bicycle Crunches Start in a crunch position. Straighten your left leg with your heel about an inch over the ground. Bring your left elbow to your right knee as you straighten your leg. Repeat on the other side. Plank Start on your knees and forearms with your hands together. Walk out your feet until you’re supporting yourself on your forearms and toes. Keep a straight line from your head to your heels and hold this position.