If you are looking to burn fat, a weighted vest is the way to go. It doesn't even matter what stage in your workout journey you are currently at. These vests are arguably the most versatile piece of workout gear out there, and once you get one, you can do almost anything with it. Even simple tasks can turn into full-on workouts that help you burn callories. Let's explore some simple ways in which you can burn fat with your weighted vest.
GO ON A WALK OR HIKE WITH YOUR WEIGHTED VEST
Even without a weighted vest, walking is a good form of low-impact cardio. But when you put your vest on, the additional weight increases the amount of energy your body needs to maintain the same pace.
Zelus’ Reflective Stripes Weighted Vest, for example, adds an extra 30 lbs to your body weight. With it, you are guaranteed to end up burning more calories than you normally would if you were just out on a walk. This is why walking with a weighted vest makes a big difference. The extra weight activates more muscle groups, especially in your core, glutes, and legs, and gives you a better workout.
How To Walk with Your Weighted Vest
- Start with a 10–20-minute walk with a light vest (a light vest is about 5-10% of your body weight) and gradually increase the time, distance, and weight.
- If you can, try new paths and add inclines (like hills or a treadmill on an incline) to further boost the fat-burning process.
Fat-Burning Tip
Aim for brisk walks. This will keep your heart rate elevated in the fat-burning zone.
RUN OR JOG WITH YOUR WEIGHTED VEST
Running or jogging with added weight also works wonders for calorie burning. The weighted vest makes your muscles and cardiovascular system work harder, which burns more calories. Running with your vest on can also improve your stamina and endurance over time.
Your legs, glutes, core, and arms are more engaged due to the extra weight, and you benefit from feeling yourself getting stronger over time.
The Right Way to Run with Your Weighted Vest
If you are new to running with a vest, do not go too hard on the first run. A weighted vest can be really heavy, and your body needs time to get used to the additional weight. Begin with shorter intervals or slower jogging.
Another useful tip when running with a weighted vest is to get a weighted vest that is adjustable. While some vests come with a fixed weight, others give you the option to gradually increase the weight as you go on by adding more sandbags unto the it. Zelus’ Adjustable Weighted Vest comes with 6 iron sand bags, allowing you to add up to 10kg to your workouts.
As you grow more accustomed to the weight of the vest, you can gradually increase the weight.
Fat-Burning Tip
Try interval training. Interval training means you alternate between slow jogs and sprints, and it not only maximizes fat burning, but also lets you stay active for longer.
DO BODYWEIGHT EXERCISES WITH YOUR WEIGHTED VEST
Another great way to maximize fat burning with your weighted vest is to carry out traditional bodyweight exercises with the vest on. Traditional exercises like squats, lunges, push-ups, and burpees work because they engage large muscle groups, which boosts metabolism.
When you add a weighted vest, the resistance increases, meaning your muscles work harder and burn more calories.
TRY THESE BODYWEIGHT EXCERCISES
Weighted Squats (Normal Squats with a Weighted Vest)
Adding the vest increases resistance, targeting your muscles more effectively and helping you burn more calories. You also target and engage your glutes, quads, and core which helps your overall fitness levels.
Weighted Push-ups (Normal Push-ups with a Weighted Vest)
The vest adds resistance, which makes your chest, shoulders, and triceps work harder, and your basic push-up is turned into a fat-burning exercise.
PLYOMETRIC (JUMPING) EXERCISES WITH A WEIGHTED VEST
People love plyometrics because they are high-intensity and involve explosive movements that burn calories quickly and build power.
When you add a weighted vest to exercises like box jumps, jump squats, or jumping jacks, your muscles to work harder, boosting calorie burn.
For these exercises in particular, not just any weighted vest will do. Zelus provides a special weighted vest for Running and Training, which weighs up to 20lb, and fits comfortably around the torso. This vest is open at the front, allowing you breathe freely as you exercise.
Box Jumps
Jumping onto a platform with the added resistance of the vest increases the intensity, and targets your legs, core, and glutes.
Jump Squats
The vest adds resistance to this already demanding exercise, and your quads and glutes will burn more calories.
Fat-Burning Tip
Start with fewer jumps and increase with time. Also, focus on maintaining good form to avoid injury. Gradually increase the number of repetitions or height of your jumps.
STAIR CLIMBING WITH A WEIGHTED VEST
Climbing stairs is an intense lower-body workout, but, with the added weight of the vest , you can tune up the intensity and burn more calories. Your quads, hamstrings, glutes, and calves become more engaged, and your heartrate is elevated for more fat-burning cardio.
How To Do It
Begin with walking up and down stairs or using a stair machine for about 10-15 minutes. Gradually add more time, weight, or speed.
Fat-Burning Tip
For added intensity, try sprinting up the stairs with the vest or incorporating step-ups.
HIIT (HIGH-INTENSITY INTERVAL TRAINING) WITH A WEIGHTED VEST
HIIT alternates between short bursts of maximum-effort exercises and periods of rest. With a weighted vest, you increase the intensity of the exercises, and push your body to burn more calories in a shorter amount of time.
Examples of HIITs to do with Your Vest
Sprints with a Vest: Sprint as fast as you can for 20-30 seconds, then rest for the same amount of time. The added weight forces your legs and cardiovascular system to work harder.
Weighted Burpees or Jump Squats
These exercises become more challenging with a vest, making your muscles and heart work harder, which accelerates fat burning.
Fat-Burning Tip
Aim for 20-30 minutes of HIIT sessions, two to three times a week. This will keep your metabolism elevated long after your workout is done (called the "afterburn effect").
GENERAL GUIDELINES FOR USING A WEIGHTED VEST
Before starting out, it is important to find out as much information as you can on safety tips when exercising with a weighted vest. Though this exercise equipment is super effective, you have to make sure that you use it in a way that does not negatively impact your health. Here are some general guidelines on how to be safe when using a weighted vest.
- Start Light: Begin with a vest that’s 5-10% of your body weight. This allows your body to adjust to the added weight without risking injury.
- Listen to Your Body: Weighted vests add stress to your joints, so focus on proper form to avoid strain or injury.
- Use the Vest Sparingly: You don’t need to wear a vest during every workout. Mix it into your routine 2-3 times per week to keep things balanced.
HOW TO GET A GOOD-QUALITY WEIGHTED VEST
There is much relevant information to know when choosing a weighted vest. One of the most important is to purchase from a trusted supplier that has years of experience selling vests. ZelusFitness not only sells vests, but helps clients pick the right vest which matches their workout goals. Check out Zelus Fitness and to find out which one fits you best.
Incorporating a weighted vest into your workouts will add resistance, intensify both cardio and strength training exercises, boost your fat-burning potential and help your overall fitness!