Best Weighted Vest Workouts for Strength and Endurance

Weighted Vest

If you're looking to push your fitness to the next level, incorporating a weighted vest into your routine might be the game-changer you need. Whether you're focused on building muscle, boosting stamina, or burning more calories, weighted vest workouts add intensity and variety to your training.

This article explores practical and effective ways to use a weighted vest for both strength training and HIIT (High-Intensity Interval Training)—perfect for anyone from beginners to experienced athletes.

Read More First: About Weighted Vest

Why Use a Weighted Vest?

A weighted vest distributes extra weight across your torso, increasing resistance during bodyweight movements. The added load forces your muscles to work harder, improving:

1. Strength and muscle tone
2. Endurance and cardiovascular fitness
3. Caloric burn and metabolic rate
4. Bone density and joint stability

Whether you're training indoors or outside, a vest can turn ordinary exercises into powerful, full-body challenges.

Strength Training with a Weighted Vest

Here are some of the best strength training with vest workouts to build power and muscular endurance:

1. Weighted Vest Push-Ups
Add resistance to standard push-ups to build upper body and core strength.
3 sets x 10–15 reps

2. Weighted Squats
Target your quads, glutes, and hamstrings while improving lower body control.
3 sets x 12 reps

3. Pull-Ups with Vest
Take your back and bicep workout up a notch by wearing a vest during pull-ups.
3 sets x 6–10 reps

4. Walking Lunges
A dynamic lower body move that challenges your balance and coordination.
3 sets x 20 steps (10 each leg)

5. Weighted Plank Hold
Hold a plank while wearing the vest to strengthen your core and shoulders.
3 rounds x 30–60 seconds

HIIT Weighted Vest Exercises

For those who love high-intensity training, these HIIT weighted vest exercises will leave you breathless and stronger:

1. Burpees with Vest
   Add intensity and burn more calories in less time.
   4 rounds x 10 reps
2. Jump Squats
   Boost explosive power while working your legs and core.
   3 sets x 15 reps
3. Mountain Climbers
   Increase cardio and core engagement with extra weight.
   3 sets x 30 seconds
4. High Knees
   Turn up the intensity on your cardio days with a vest.
   3 rounds x 30 seconds
5. Stair Sprints or Hill Runs
   Running uphill or up stairs with a vest builds endurance and leg strength.
   5 rounds x 30 seconds sprint + 60 seconds rest

Tips for Safe and Effective Vest Training

1. Start light: Use 5–10% of your bodyweight and progress gradually.
2. Secure the fit: Make sure the vest fits snugly and doesn’t shift during movement.
3. Maintain form: Don’t let the extra weight compromise your technique.
4. Hydrate and rest: Recovery is even more important with added resistance.

Looking for the best gear to start your training? Check out our weighted vest review to find the right one for your workouts.

Adding weighted vest workouts to your routine is a smart, efficient way to challenge your body, improve strength, and boost endurance. Whether you're into HIIT weighted vest exercises or focused on strength training with a vest, the versatility of this tool makes it a great addition to your fitness arsenal.