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5 Weighted Vest Workouts to Help Build Muscle

5 Weighted Vest Workouts to Help Build Muscle

Linda Li |

Introduction

The legendary ​weighted running vest​ ​is how legends are made. Wear it while chasing your wild toddler around the house - BOOM - epic workout. No gym or babysitter required. Wear a weighted running vest ​on your next walk, hike, or dare we say run -- you on your way to becoming the ancient Greek supernatural power, Zelus. Which is also the same name of your favorite at-home gym supplier. Alright legendary gladiator, it is time to start prepping for your next Colosseum fight. Bring it! Because “what you do in life...echoes in eternity” -- or how you feel in the very near future.

 

5 Weighted Vest Workouts to Help You Build Muscle

1. If you are just getting started with working out - or perhaps you spent too much time on your couch last year - get started by going on a walk with it on. Since you literally are carrying extra weight,​ ​a​ weighted vest benefits ​your cardio capacity, muscular endurance, and overall strength. It also is an effective way to burn calories in a realistic approach to exercise. Gladiators aren’t made in a day. We all have to start somewhere - the goal is to just be #StrongerThanYesterday.

 

2. Let’s crank up the heat a bit and get those legs and bum muscles burning. Start with a warm up walk or jog for 5 minutes, and then start this circuit:
  • Lateral lunge + lateral kick if you want extra credit = 10 reps/side. Lunge to the side and then give a big kick in the air!
  • Jump Squat = 10 reps. Squat and then explosively jump on your way up.
  • Take a few deep breaths, feel your power, and then unleash hell on the jump lunges!
  • Jump lunges = 10 reps/side. Lunging, but jumping as you switch sides.
  • (Of course start with whatever number you can. Do 2 reps per side and then next week go for 3 reps. All you need to do is start and then keep improving!)

 

3. Now, let’s plank it up and push the limits of your core and upper body! (If you are just starting your workout here - start with 5 minutes of cardio to get warmed up.)
  • Plank Tap = 5 reps on each side. Start in a high plank, palms flat on the ground and shoulders directly over your wrist. Then tap your right palm to your heart and then your left.
  • Side Plank = 20 seconds on each side. Right palm flat on the ground, left arm reaching to the ceiling, and feet stacked on top of each other. Then switch. And then switch and switch again!

 

4. It’s ab time - let’s get to the core of it all. Get back into the plank position, and then walk your arms forward until your stomach is just a few inches (or as close as you can) to the ground. Reverse! Take a breather and then go again. And again.

 

5. Simply add a ​weighted vest workout ​to any workout routine you normally do -
running, body weight exercises, hiking, doing chores around the house, biking!

 

Conclusion

Crank up your favorite pump-up playlist, slide your phone into the protected integrated phone pocket, and get going on building muscle and burning calories. These 5 ​weighted vest workout​ ideas will no doubt help you build inner and outer strength. But don’t feel like you are weighted down by just these exercises. The sky and the ​weighted vest benefits​ have no limits! Go wild and discover how much muscle you can actually build! Crank up your favorite pump-up playlist, slide your phone into the protected integrated phone pocket, and get going on building muscle and burning calories!
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Author Bio: Jenny Woudenberg is a yoga teacher, mom, surf therapist, that friend who always loves doing something active, children’s book author, at home fitness innovator, and a human-focused marketer. Jump into Jenny's world: ​JennyWoudenberg.com

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WHAT OUR CUSTOMER TO SAY ...

  • It helps with walking

    I purchased this weight vest to kickstart my weight loss journey, and it has been a great investment. The vest is easy to use and comfortable to wear, which makes it easier for me to wear it regularly during my walks.However, there are a few things to keep in mind if you decide to purchase this weight vest. Firstly, it is not suitable to wear in the rain as it tends to smell and may cause some damage to the vest. Additionally, cleaning the vest can be a bit challenging, and I have yet to find an effective way to clean it.One other issue that I have experienced is that the material inside the vest may start to leak over time. Fortunately, I was able to use Gorilla Glue to prevent the leaks from getting worse, which helped to extend the lifespan of the vest.Overall, I would recommend this weight vest to anyone who is looking to start a weight loss program. It's comfortable, easy to use, and effective. Just be mindful of the potential issues with rain, cleaning, and leaks, and take steps to prevent them from happening.

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  • Rock solid piece of equipment, works great where I actually feel the burn all over. Crazy awesome.

    I was working out at the gym and I saw a room full of these things and decided to give one a try. I found this one, good specs, and a good price and decided to give it a try. I was not dissapointed, where this actually makes me swet and after a while can feel about every muscle working. I have never felt anything like this before, anywhere and to exercise at such a high rate, has an awesome feeling. I do 20 minutes a day, and have lost five pounds, so far, in two weeks. After my first time, I did 30 minutes, I could feel ever muscle in my body, that I probably missed at the gym, that next morning. This one is rock solid, a good solid piece of equipment, that works. There is a lot of variance on speed, and the remote control is solid as well, and very reactive. The power button, kills the rocking pretty fast, so I felt pretty safe taking this one to the max. Hard to show how nice this one is with just pics, so I did a video to show. No cons, really nice piece of workout equipment, where I am very happy with the purchase.

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  • Love it! Great way to Increase bone strength

    Got this vibration plate for my mom and I to try. Loving it so far! Mom is trying to stop her osteopenia before it turns to osteoporosis, and I believe this vibration plate will help her do that. The vibration helps build bone strength. I used to use something similar at a business in St Louis and got good results with it. The vibration plate is supereasy to program and use and works well. Sturdy and well made. I'm impressed

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