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A weighted vest workout is one of the most efficient ways to level up your fitness without complicated equipment. By evenly distributing extra resistance across your torso, it makes everyday moves harder, helping you build strength, improve endurance, and burn more calories—all while keeping your hands free.
Whether you’re walking, running, or training at home, here’s how to get the most out of your vest.
Top 3 Picks: Best Weighted Vest for Exercise
| Feature | Hyperwear Hyper Vest Fit | Zelus Weighted Vest | APEXUP Weighted Vest |
|---|---|---|---|
 |  |  | |
| Weight Range | 0.5–10 lbs (adjustable) | 6–30 lbs (fixed) | 5–30 lbs (fixed) |
| Adjustability | Individual half-pound weights | Fixed weight per model | Fixed weight per model |
| Material | Nylon, satin, elastic | Neoprene, iron sand | Neoprene, iron sand |
| Fit Style | Zip-up front, elastic sides | Buckle straps, open shoulder-holster | Adjustable strap, compact fit |
| Storage | Weight pockets | Rear mesh pocket + detachable phone holder | Mesh back pocket |
| Visibility | Low-profile | Reflective strips | Reflective strips |
| Best For | All-purpose workouts | Walking & light training | Running & cardio |
| Price |  | | |
Why Add a Weighted Vest to Your Workouts?
Before jumping into routines, let’s quickly recap the benefits:
- Higher calorie burn: Even a light vest increases energy expenditure.
- Stronger muscles: Adds intensity to bodyweight moves.
- Improved endurance: Makes unweighted cardio feel easier over time.
- Better posture & core activation: Keeps you upright and engaged.
- Bone health: Extra load helps strengthen bones, reducing osteoporosis risk.
Beginner Weighted Vest Workout
Perfect if you’re new to training with a vest. Start with 5–10% of your body weight.
- Warm-Up (5 min): Brisk walk or march in place
- Bodyweight Squats – 3 sets of 12 reps
- Push-Ups – 3 sets of 8–12 reps
- Walking Lunges – 2 sets of 10 steps per leg
- Plank Hold – 3 x 30 seconds
- Cool Down: Light stretching
Intermediate Weighted Vest Workout
For those with some training experience. Increase vest weight to 10–15% of your body weight.
- Warm-Up (5 min): Jog or jump rope
- Weighted Step-Ups – 3 sets of 10 per leg
- Pull-Ups or Chin-Ups – 3 sets of 5–8 reps
- Burpees – 3 sets of 10 reps
- Push-Up Variations (incline/decline) – 3 sets of 10–12 reps
- Russian Twists (with vest on) – 3 sets of 20 twists
- Cool Down: Stretch or walk 5 minutes
Top 3 Picks: Best Weighted Vest for Exercise
| Feature | Hyperwear Hyper Vest Fit | Zelus Weighted Vest | APEXUP Weighted Vest |
|---|---|---|---|
| | | |
| Weight Range | 0.5–10 lbs (adjustable) | 6–30 lbs (fixed) | 5–30 lbs (fixed) |
| Adjustability | Individual half-pound weights | Fixed weight per model | Fixed weight per model |
| Material | Nylon, satin, elastic | Neoprene, iron sand | Neoprene, iron sand |
| Fit Style | Zip-up front, elastic sides | Buckle straps, open shoulder-holster | Adjustable strap, compact fit |
| Storage | Weight pockets | Rear mesh pocket + detachable phone holder | Mesh back pocket |
| Visibility | Low-profile | Reflective strips | Reflective strips |
| Best For | All-purpose workouts | Walking & light training | Running & cardio |
| Price | | | |
Advanced Weighted Vest Workout
For experienced athletes or those training for endurance and conditioning. Weight can be 15%+ of your body weight.
- Warm-Up (5–10 min): Running drills, dynamic stretches
- Sprint Intervals – 6 x 30 seconds, 60-second rest
- Jump Squats – 3 sets of 12 reps
- Push-Ups to Shoulder Tap – 3 sets of 12 reps
- Lunges with Jumps – 3 sets of 10 per leg
- Pull-Ups (weighted) – 3 sets to failure
- Plank to Side Plank Rotations – 3 x 45 seconds per side
- Cool Down: Foam roll or stretch
Tips for Safe Weight Vest Training
- Start lighter than you think: Too much too soon stresses joints.
- Keep posture upright: A vest should never pull you forward.
- Use snug straps: Prevents bounce and discomfort.
- Don’t wear all day: Use it for workouts only, not casual use.
- Progress gradually: Add weight as your body adapts.
FAQs About Weighted Vest Workouts
Q: How often should I do a weighted vest workout?
2–3 times per week is plenty—alternate with unweighted sessions.
Q: Can I do cardio with a weighted vest?
Yes, walking, hiking, and short runs are great choices. Just keep distances shorter than usual.
Q: Is a weighted vest good for weight loss?
Yes. By increasing calorie burn and building lean muscle, it helps accelerate fat loss.
Other Interesting Articles
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- Ladies Weighted Vest: Top Picks Tested by Fitness Pros
- Zelus vs Pacearth Weighted Vest — Which One Wins Your Next Workout?
- Zelus vs Apexup Weighted Vest — Which One Powers Your Next-Level Training?
- Zelus vs Prodigen Weighted Vest: Best Weighted Vest for Fat Loss
Author
Written by Trimflo — Fitness gear expert guiding athletes and everyday movers to the best equipment for results.
A weighted vest workout can take ordinary moves—walking, push-ups, squats—and turn them into calorie-burning, strength-building powerhouses. Start light, progress smart, and feel the difference in every rep.