Try these resistance training exercises for weight loss

Although most people realize the importance of diet and exercise, many don't fully understand the value of resistance training and how it may be one of the most important types of exercise for long-term weight loss. Adding just two to three workouts per week can have a dramatic effect on your metabolism and your body's ability to burn fat.

Try the following workout designed for overall muscle toning and fat loss. Perform each exercise for 30 seconds using a moderate weight. Your goal is to get through all five exercises with minimal rest time - then recover for one to two minutes before starting back at the first exercise. Repeat this series for a total of three to five rounds.

Consult your physician before beginning any exercise program.

Squat thrusters: Hold a dumbbell in each hand at shoulder height with feet placed shoulder width apart. Squat down slowly until upper leg is near parallel to the floor then rise up out of the squat forcefully as you press the dumbbells overhead.

Push-up: Assume a push-up position with hands placed wider than shoulder width and feet placed hip width. Your body should be in a straight line from shoulder to ankle, making sure to keep your abs engaged. Bend your arms and drop down to a challenging depth before pushing back up to the starting position. Push-ups can be performed from the knees to decrease the resistance if needed.

Kettle bell swing: Hold a kettle bell in one hand with the same posture as the squat thruster. As you squat down, let the kettle bell swing back and between your legs. As soon as the kettle bell reaches its lowest point, stand up forcefully as you push your hips forward and swing the kettle bell upward to shoulder height. Control it back down to your starting position and repeat.

Plank: Assume a push-up position. Now, instead of holding your upper body with your hands, bend your elbows to 90 degrees and rest your weight on the underside of your forearms. Focus on holding your body in a straight line from shoulder to ankle, being sure to squeeze your abs.

Reverse woodchop: Grab a medicine ball or dumbbell and take a wider-than-shoulder-width foot stance. Reach the medicine ball downward and to one side as you drop down into a squat. Rotate upward and across your body in the opposite direction until your arms and legs are fully extended. Be sure to keep your arms straight and core engaged throughout the movement.

• Joshua Steckler and Mark Trapp are co-owners of Push Fitness, a personal training studio in Schaumburg specializing in weight loss, muscle toning and nutrition. Contact them at PushFitnessTraining.com.