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Lately when I am using the weight machines at the gym, I have noticed a man there who does handstand push ups against the wall. I think it is really cool and shows a tremendous amount of upper body strength. He pushes out several reps before returning to the upright position. The entire time he’s doing them, you can tell how hard they are just by the look on his face.

Handstand push ups are not for everyone! In fact, you shouldn’t even attempt them without proper training and supervision. You will need to build up your strength to perform these and the best way to do it is by kicking into the handstand position against a wall and just holding the position for as long as you can. This will help build up your strength and eventually, you’ll be able to complete one rep.

Handstand push ups are a major workout for your shoulders. Once you perfect them using a wall for support, you can use variations such as bars to extend your range of motion. This exercise is one of the many impressive body weight exercises around and is an awesome way to build your upper body strength.

Check out a very cool demonstration of handstand push ups below:

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Many body weight exercise enthusiasts turn to the weighted vest to add a bit of difficulty to their workouts. I have used ankle weights before but the weighted vest seems like a better option. With ankle weights or wrist weights, there is unnecessary stress placed on your ankles or feet. A weighted vest seems to distribute the added weight more naturally in your torso area.

Benefits of a Weighted Vest

It is known that the more that you weigh, the more calories you burn per workout. Therefore, if you want to try and up your calorie burn, adding the extra weight could help you burn more calories. The resistance is also great for increasing your strength. Try wearing a weighted vest while doing pull-ups or push-ups. The added weight is sure to make any body weight routine much more challenging.

Another benefit is for increasing speed. Many athletes utilize a weighted vest to build up their speed. The reason being that after training with a vest, once you take it off, you would be able to run faster.

Types of Weighted Vests

There are a ton of weighted vests on the market but for the most part they come in three basic styles:

• Solid - this is the least expensive but is non-adjustable. You also cannot adjust the weight.
• Long - this vest extends down to your hip area. Adjustable weight but more limited in movements due to its length
• Short - this is probably the most popular one as it is adjustable for weights and the short style does not cover up your abs, allowing for more movement.

Check out these body weight workouts with a weighted vest:

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If you want to give your body weight interval routines some kick, try adding the following three body weight exercises to your routine. Of course, it is a matter of building up your strength to perform these exercises. You may not even be able to perform one rep but the more you practice, the stronger and better you will become.

One Armed Push-Up

The one armed push-up is a great body weight exercise to perform if you want to really build up your pectoral muscles. It is also good for your triceps and shoulders. Those two muscles are sure to feel the burn. The exercise is performed by placing one arm behind the back and lowering your chest to the ground using your other arm. If you really want a challenge, you can perform this exercise using a medicine ball, kettlebell, or with one leg raised.

One Legged Squat

I have tried the one legged squat and have yet to master one repetition. It is considered one of the best body weight leg exercises around. It is performed by extending one leg out in front of you with your arms up and straight ahead. You slowly lower yourself using the other leg until you hit the parallel bottom position, then slowly raise yourself back up. For added resistance you can also hold a kettlebell or dumbbell.

The Burpee

Performing these always tires me out. It is a great overall body exercise and works well for developing your core muscles. It is a little difficult to put into words how to perform this exercise, so check out the video:

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Well — yes, of course you can lose belly fat with interval training. You can lose belly fat with any exercise program if you get serious about your nutrition and incorporate strength training as well. The reason why intervals work so well is because you can exercise effectively and have these benefits included:

• Continue to burn fat after your interval sessions
• You maintain your muscle mass (unlike steady state cardio)
• Calorie burning benefits
• Metabolism booster

It is important to remember that it is a combination of healthy lifestyle changes that determine losing your belly fat. The number one thing to remember is to get serious about your diet. The days of empty calories are no longer if you are truly serious about getting rid of your gut.

Creamy sauces, sugary beverages, alcohol, baked goods, and all of the unnecessary junk in your diet all need to be eliminated. A clean eating lifestyle goes hand in hand with a consistent exercise program consisting of intervals and strength training.

Get Serious About Losing Belly Fat:

• Start eating clean
• Increase your intensity with intervals
• Begin a strength training routine

After you implement the above you will definitely notice changes in your body and the belly fat will disappear.

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I was sent this video in my email and all I can say is “Wow!” The video displays an example of amazing strength using one’s own body weight. You have to check it out yourself. This just goes to show that body weight training makes for a great workout and builds up strength.

Watching someone handle their body weight like this is really impressive!

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