If you’re looking for an effective way to increase your fitness level and get toned, then the Best-Weighted Vest Workout is just what you need. This powerful exercise tool adds weight to your body while working out and improves endurance, strength, cardiovascular endurance, agility, and power.
It also helps to protect against injuries by evenly distributing the added weight throughout the upper torso while allowing freedom of movement. Whether you’re a beginner or a seasoned athlete looking for a new challenge, this dynamic form of training will take your workouts up a notch and help make those summer fitness goals much easier to achieve!
Introducing weighted vest workouts
A weighted vest workout typically involves performing a variety of functional movements at high intensity. These workouts can include exercises such as squats, lunges, push-ups, pull-ups, and running. The added weight of the vest increases the intensity of these movements, eliciting a higher cardiovascular and muscular response.
This variance in training stress aids in breaking plateaus and pushing your fitness boundaries. While weighted vest workouts can be challenging, they are easily customizable to your fitness level by adjusting the weight in the vest. Moreover, the versatility of these vests makes them an excellent addition to any fitness routine, be it at a gym, outdoor park, or in the comfort of your home. Remember, starting with a lower weight and progressively increasing as your body adapts to the extra load is always advisable.
Benefits of weighted vests for workouts
Weighted vest workouts offer numerous benefits, not only for your overall fitness but also for specific areas of health and performance. The additional weight enhances the effectiveness of strength and cardio exercises by increasing calorie burn and muscle building. This added resistance strains your muscles and heart, enhancing cardiovascular fitness and muscle strength.
Moreover, they improve bone density due to the extra weight acting as a stimulus for bone growth, which can help combat osteoporosis in later life. Weighted vests can also improve your balance and stability, as the added weight forces you to adjust your center of gravity.
Besides the physical benefits, these workouts can boost mental toughness. The exercises’ increased resistance and difficulty level push your mental boundaries, helping build resilience and determination. Always remember: safety first. Correct technique is vital when using weighted vests to prevent injury and ensure optimal results.
How to choose the right weight vest for your fitness goals
Choosing the right weighted vest for your fitness goals necessitates careful consideration of several factors. Firstly, identify your fitness level and the type of training you’ll be doing. If you’re a beginner or focusing on cardio, a lighter vest, around 5-10% of your body weight, may be suitable. A heavier vest, up to 20% of your body weight, for strength training and seasoned athletes can provide a more challenging workout.
Secondly, ensure the vest has adjustable weights. This feature allows for a gradual increase in resistance as your endurance and strength improve over time. Lastly, comfort is key. Look for a vest that fits snugly, is made from a breathable material, and has padded shoulders to prevent discomfort during intense workouts. Remember, the right vest can enhance your workout, but the wrong one can lead to injuries. So, choose wisely.
Best exercises to do with a weighted vest
Weighted vests can be used for a variety of exercises. Here are some of the best-weighted vest exercises you should include in your workout routine:
Weighted Vest Bear Crawls
Bear crawls are a fantastic whole-body exercise that simultaneously engages your core, upper, and lower body muscles. When performed with a weighted vest, the intensity of this workout is significantly increased, offering you a more challenging and beneficial workout.
Start in a quadruped position, with your hands directly under your shoulders and knees under your hips. While maintaining a flat back and engaged core, begin to crawl forward. The key to a proper bear crawl is to move your opposite hand and foot together – right hand and left foot, left hand and right foot.
Adding a weighted vest during bear crawls intensifies the workout and enhances several health aspects. The added weight increases the strength required to lift your body off the ground, facilitating the development of lean muscle mass. Additionally, the vest’s weight amplifies the need for balance and stability, improving your coordination and core strength.
Weighted vest bear crawls also offer metabolic benefits. The added resistance from the weighted vest requires more energy expenditure, leading to increased calorie burn and potentially aiding weight loss if combined with appropriate dietary habits.
Weighted Vest High Knees
High knees are a popular cardio exercise that can be taken to the next level by incorporating a weighted vest. This exercise predominantly targets the lower body, specifically engaging the hip flexors, quadriceps, glutes, and calves. When performed with a weighted vest, the exercise intensity is substantially amplified, enhancing cardiovascular challenge and a higher caloric burn.
Stand straight with your feet hip-width apart to perform a weighted vest on high knees. Place your hands, palms down, at hip level. Begin by jogging in place, lifting your knees as high as possible, aiming for your hands. Ensure your core is engaged throughout the exercise. The weighted vest adds extra resistance, pushing your cardiovascular system and lower body muscles to work harder.
Weighted vest high knees contribute to enhanced cardiovascular health, increased lower body strength, and improved core stability due to maintaining balance throughout the movement. The added resistance from the vest necessitates a higher energy expenditure, leading to an increased calorie burn, which can benefit those aiming to lose weight.
Weighted Vest Russian Twists
Russian Twists are a dynamic core exercise that predominantly targets the obliques and engages the entire abdominal region. Adding a weighted vest into the mix significantly boosts the intensity of the exercise, enhancing its muscle-building and calorie-burning capabilities.
First, secure your weighted vest and sit on the ground with your feet lifted and knees bent to perform the Weighted Vest Russian Twist. Lean back slightly to engage the core. Then, twist your torso from side to side, turning your shoulders with each twist.
The weighted vest adds a challenge to this exercise. Your core must work harder to maintain balance and control during the movement. This increased effort can lead to stronger, more toned abs and obliques. The added resistance also stimulates a higher calorie expenditure, potentially assisting in weight loss goals.
Weighted Vest Russian Twists also improve flexibility and rotation in the spine, which can contribute to better posture and reduced back pain. As with other weighted vest exercises, it’s important to start with a weight suitable for your fitness level and gradually increase the weight as your strength and endurance improve.
Weighted Vest Box Jumps
Weighted Vest Box Jumps are a dynamic plyometric exercise that targets the lower body, specifically the glutes, quadriceps, and calves. Adding a weighted vest to this exercise significantly increases the intensity, effectively building muscle strength, power, and endurance.
The height of the box will depend on your fitness level – beginners may start with a lower box, while more advanced fitness enthusiasts can opt for a higher one. Secure your weighted vest and prepare for the jump. With your feet hip-width apart, perform a mini squat and then explode upward, using your arms to help propel your body onto the box.
The additional weight from the vest makes your muscles work harder and stimulates a higher calorie burn. It also increases the demand on your cardiovascular system, potentially leading to improved heart health and endurance. Moreover, this exercise helps improve your power and explosiveness, benefiting various sports and physical activities.
Weighted Vest Deadlifts
Weighted Vest Deadlifts are a highly effective strength training exercise that primarily targets the muscles of the lower body, including the glutes, hamstrings, and lower back, while also engaging the core and upper body muscles. Incorporating a weighted vest into your deadlift routine significantly enhances the exercise’s intensity, optimizing its muscle-building and fat-burning benefits.
To execute weighted vest deadlifts, first, secure your weighted vest. Then stand with your feet approximately hip-width apart, toes pointing slightly outward. With a slight bend in your knees, hinge forward at the hips, maintaining a neutral spine, and reach down to grasp your weights. Keeping your core engaged, push through your heels to raise your body and the weights back up to a standing position.
The vest’s additional weight increases the resistance your muscles need to overcome, stimulating greater muscle growth and strength development. This increased resistance also elevates your heart rate, leading to higher caloric expenditure and potentially assisting with weight loss goals.
Weighted Vest Burpees
Weighted Vest Burpees are a highly challenging full-body exercise that combines a squat, push-up, and jump into a single motion. With the addition of a weighted vest, the exercise’s complexity and intensity are significantly elevated, providing a superior cardiovascular challenge and promoting greater strength gains.
First, secure your weighted vest and stand with your feet shoulder-width apart to perform the Weighted Vest Burpee. Begin by lowering into a squat position, placing your hands on the ground before you. Then, kick your feet back to assume a push-up position, perform a push-up, and quickly return to the squat posture.
The weighted vest imparts additional resistance, requiring your muscles to work harder during each phase of the exercise. This extra work leads to increased muscle strength and endurance. Furthermore, the vest’s weight makes your heart and lungs work harder, enhancing cardiovascular fitness.
Weighted Vest Mountain Climbers
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Weighted Vest Mountain Climbers are an intensive compound exercise that provides a comprehensive cardiovascular and muscular workout. This exercise primarily targets the core, specifically the abs and obliques, but also engages the arms, shoulders, chest, and lower body, making it a superb full-body workout.
To perform the Weighted Vest Mountain Climbers, secure your weighted vest and assume a high plank position. Ensure your hands are directly under your shoulders and your body forms a straight line from head to heels. Engage your core, then draw your right knee towards your chest. Swiftly swap legs, extending your right leg back to its original position while simultaneously pulling your left knee towards your chest, mimicking a ‘climbing’ motion.
The exercise’s complexity is significantly elevated with the addition of the weighted vest plank. The additional weight demands greater strength and stabilization, particularly from the core, to maintain proper form. This improves muscular endurance and strength, particularly in the abs, obliques, and lower body.
Weighted Vest Push-ups
Weighted Vest Push-ups are an advanced variation of the traditional push-up exercise, enhancing upper body strength and endurance by involving muscles such as the pectorals, triceps, and deltoids. Donning a weighted vest during push-ups increases the exercise’s difficulty level, adding an extra layer of challenge to the workout.
To perform the exercise, secure your weighted vest and position yourself in a high plank position. Your hands should be shoulder-width apart, directly under your shoulders, and your body should form a straight line from your head to your feet. Lower your body to the ground by bending your elbows while keeping your core engaged.
The added weight from the vest increases the resistance your muscles must overcome during the exercise, stimulating greater muscle growth and strength gains. This heightened intensity also promotes higher caloric expenditure, potentially aiding in weight loss.
Weighted Vest Squats
Weighted Vest Squats are a strength training exercise that mainly targets the muscles of the lower body, including the glutes, quads, and hamstrings. The vest’s additional weight adds intensity to the exercise, optimizing its muscle-building benefits.
To execute Weighted Vest Squats, secure your weighted vest and stand with your feet hip-width apart, toes pointed slightly outward. With your core engaged and chest lifted, hinge at the hips to lower your body into a squat posture. Drive through your heels to return to standing at the movement’s bottom.
The weighted vest increases the exercise’s difficulty level by providing additional resistance for your muscles to overcome. This resistance amplifies muscle growth and strength development, particularly in your lower body. Moreover, the vest’s load increases the intensity of the squatting motion and potentially aids with weight loss goals.
Weighted Vest Lunges
Weighted Vest Lunges are a strength and conditioning exercise specifically targeting the lower body, including the glutes, quads, and hamstrings. Adding a weighted vest elevates the weight vest workouts intensity level, optimizing its muscle-building effects.
To perform Weighted Vest Lunges, secure your weighted vest and stand with your feet hip-width apart. Take a large step forward with your right foot, descending into a lunge position so that both knees form 90-degree angles. Push through your front heel to return to standing and repeat on the other side.
The added weight of the vest increases resistance during each repetition, demanding greater strength from your muscles and leading to enhanced muscle growth and strength gains.
Weighted Vest Pull-ups
Weighted Vest Pull-ups are advanced strength training exercises primarily targeting the upper body’s muscles, including the biceps, shoulders, back, and chest. Adding a weighted vest training vest boosts the difficulty level of the exercise while further enhancing its muscle-building effects.
To execute Weighted Vest Pull-ups, secure your weighted vest and grip the pull-up bar with your palms facing away. With arms fully extended, engage your core, glutes, and shoulder blades, and pull your body up until your chin is above the bar. Slowly lower yourself back to a dead hang before repeating the motion.
The weighted vest provides additional resistance for muscles to overcome during each pull-up repetition, leading to greater strength and muscle gains. This heightened intensity also increases the caloric expenditure of the exercise, potentially helping with weight loss goals.
FAQs
Weighted vest exercises increase muscle strength and mass, improve muscular endurance, and promote higher caloric expenditure. They also require greater stabilization from your core muscles, leading to improved balance and posture.
Yes! Weighted vests are generally considered safe to use during exercise when done properly. It is important to ensure that the vest is fitted correctly and that the weight is evenly distributed for optimal comfort and safety. Additionally, beginning with a lower weight before gradually increasing intensity as your fitness level improves is recommended.
Look for a well-constructed vest with ample padding, adjustable straps, and breathable fabric. It should also have pockets or loops to which you can easily attach additional weights to increase the intensity of your workout. Additionally, choose a weight based on your fitness level and goals. We recommend starting with a lower weight before slowly increasing intensity as your endurance and strength improve.
Absolutely! Weighted vest exercises can be incorporated into any weight vest workout routine, from running to jumping rope and beyond. The key is to keep the added weight within a reasonable range to maintain proper posture and technique throughout the exercise.
Conclusion
Weighted vest exercises offer numerous fitness benefits, including enhanced muscle growth and strength gains, improved muscular endurance, and greater caloric expenditure. When performed correctly with a well-fitted weighted vest, these exercises are safe and effective for reaching your fitness goals. Remember to begin with a lower weight before gradually increasing intensity as your endurance and strength improve. With the right gear and technique, weighted vest exercises can take your workout to the next level!
