5 Weighted Vest Workouts to Build Strength, Burn Fat & Boost Cardio
Best Strategy for Weighted Vest Training
To get the most out of your weighted vest workouts while minimizing injury risk, follow these best practices:
Start Light: Use a vest that’s 5-10% of your body weight, gradually increasing as you build strength and endurance.
Maintain Good Form: The added weight can alter mechanics, so prioritize technique, especially during dynamic movements.
Distribute Weight Evenly: Ensure the vest fits snugly and doesn’t shift during exercises to avoid imbalances.
Limit Duration: Wearing a weighted vest for too long, especially during high-impact activities, can lead to excessive fatigue and strain.
Incorporate Recovery: Allow adequate rest between weighted sessions to prevent overuse injuries and optimize performance.
Following these guidelines will maximize results while staying safe and efficient in your training.
Weighted Vest Workout 1: Weighted Vest Strength Workout
This workout focuses on compound movements to develop full-body strength while keeping things simple and effective. The weighted vest adds resistance without barbells or dumbbells, making it ideal for at-home or outdoor training.
Perform each exercise with controlled form, resting 60-90 seconds between sets.
- Weighted Squats: 4 sets of 8 reps
- Push-Ups: 4 sets of 12 reps
- Weighted Pull-Ups: 4 sets of 5 reps
- Weighted Lunges: 3 sets of 10 reps per leg
Why It Works:
This workout builds foundational strength in the legs, upper body, and core. Adding weight increases muscle activation, helping you develop power and endurance without needing extra equipment.
Weighted Vest Workout 2: HIIT-Style Session
High-intensity interval training (HIIT) with a weighted vest takes fat-burning and endurance to the next level. This workout combines explosive movements, core stability, and full-body conditioning to push your limits.
Perform 3-5 rounds, working for 30 seconds per exercise with 15 seconds of rest between movements.
- Battle Ropes
- Weighted Mountain Climbers
- Burpees
- Sled Push
- Side Plank with Hip Dips (15 seconds per side)
Why It Works:
The combination of dynamic power moves, core engagement, and full-body conditioning maximizes calorie burn, builds muscular endurance, and enhances overall athleticism. The weighted vest amplifies the intensity, making each movement more challenging and effective.
Weighted Vest Workout 3: Cardio Endurance
Using a weighted vest for cardio can push your heart, lungs, and legs to new limits while improving muscular endurance. This workout blends long intervals on cardio machines with treadmill incline runs or outdoor running to maximize stamina and conditioning.
- 5-Minute Row or Assault Bike Effort (moderate-hard pace)
- 800m Weighted Treadmill Incline Run or Outdoor Run
- 3-Minute Recovery Walk
- Repeat for 3-4 Rounds
Why It Works:
The combination of machine-based cardio and incline running builds both aerobic and anaerobic capacity. The weighted vest forces your body to work harder, enhancing leg strength, cardiovascular efficiency, and overall endurance. The structured recovery keeps the intensity high while preventing burnout.
Weighted Vest Workout 4: Hybrid Strength & HIIT
This workout blends strength and explosive movements, giving you the best of both worlds. It builds power, endurance, and muscular stamina in a single session.
- Walking Lunges: 4 sets of 10 reps per leg
- Box Jumps: 4 sets of 8 reps
- Weighted Dips: 3 sets of 10 reps
- Battle Ropes: 30 seconds on / 15 seconds rest, 3 rounds
Why It Works:
This combination of strength and conditioning creates a functional workout that improves both power output and endurance.
Workout 5: The Ultimate Weighted Vest Challenge
This final workout blends everything together—strength, cardio, and HIIT—into one grueling challenge. Complete it as fast as possible while maintaining good form.
- 800m Run
- 20 Weighted Squats
- 15 Burpees
- 10 Pull-Ups
- 400m Run
- Repeat the entire circuit twice
Why It Works:
This full-body test pushes your endurance, strength, and mental toughness to the limit. It’s a true challenge that will leave you feeling accomplished (and exhausted).
