3 Body Weight Exercises to Keep That New Year’s Resolution

Written by Ike Okoroike a Personal Trainer


Weight loss and fitness regimens are the most common goals for the new year. The great things is, you do not need a gym! You can achieve incredible results with just your body weight and a few minutes out of your day. Below are 3 body weight exercises to keep that New Year’s resolution while fostering a decision for a healthy and fit lifestyle.


1) Jumping Jacks

We all know jumping jacks from our basic elementary P.E. classes, but what we don’t know is they are beneficial for weight loss. The main reason they are first on the list is because it increases the heart rate. Fat burning and weight loss happens at a higher heart rate. Most importantly, jumping jacks improve mobility and circulation, thus boosting strength and endurance in muscles. Jumping jacks used as a warmup prepare body for workout and raise the rate of fat burning in a workout.

2)  Squats

Squats are the king of all exercises because are the most basic and compound exercise. They involve a lot of muscles, the thighs, quadraceps, hips, buttox, and hamstrings are the main.  More muscle groups which in turn means they burn a lot of calories. Along with burning fat, squats provide bone health, increase strength and muscle mass, create better posture, engage the core, and elevate circulation.


Refresher on Squats:

–  Stand with feet shoulder-width apart.

– Keeping your heels on the ground, lower and sit back by pushing your hips back and bending your knees until your thighs are parallel to the floor.

– Hold for a second and stand back up again.

3) Burpees

Like squats, Burpees are a fat burning, strength-building, full-body exercise. Out of all the three, burpees are the most demanding, but most rewarding. Burpees are dynamic and fast paced proven to raise your heart rate and endurance. This increases the levels of fat burning and weight loss. Just 10 burpees in a row will have your heart pumping. The movements build strength in both the upper and lower body as well.


Just follow these simple steps:

– First, start in the bottom of the squat position.

– At the bottom of the squat, reach your hands out and onto the floor in front of you.

– Kick your feet back into a push up position.

– Return your feet to the squat position as fast as possible.

– Immediately jump up into the air as high as you can.

– Squat back down and repeat!

* If you want to challenge yourself add a push up in the mix

These 3 body weight exercises,  along with a balanced diet and adequate sleep can eliminate all factors that might prevent you from staying true to your goal without any equipment! Add them to your daily routine.  Once you’ve reaped the benefits, don’t stop there, challenge yourself, challenge somebody and explore more ways to stay fit. Let’s start off 2018 right!


About the Author

Ike Okoroike is a recent NCAA athlete, current personal trainer and owner of IkePerformance Training (IPT). Ike says “Exercise and health are matters that vary from person to person, IPT represents and fosters a community of well being, success, and growth”. He has created a positive platform to help others achieve fitness, sport, and life goals. His training emphasizes healthy lifestyle choices, strength training, sports performance, speed, agility, balance, agility, and flexibility. If you are interested finding more support or exercise ideas for your fitness goals follow Ike on social media or reach out to him directly.


Instagram: @ikeperformance

Twitter: @ikePerformance

Email: iykeokoroike@gmail.com