The best weighted vest training will give you an excellent cardio workout and strength training at the same time. The weight of the vest adds onto your body weight such that when working out you will be carrying extra weights on you.
The advantage of the weight vest over other free weights is you carry the weights strapped onto your body and you have your limbs free for movement as you wish.
You get the strength workout as your body muscles get to work out under your body weight plus the weight of the vest.
Human biology states that when muscles are made to expand and contract under weight they grow bigger in size and strength to overcome the weight. The intensity of the workout is increased with the extra weight.
When you then do cardio exercises wearing the weight vest your muscles get to burn more body fat and calories as more energy is required to carry the extra weight.
If your goal is to lose weight you will definitely lose it faster training with a weight vest.
If you run wearing a weight vest, its as good as someone running carrying dumbbells. The good thing is your hands and legs are free to execute the movement as the weight is strapped onto your body.
Beginners can start with a vest weighing 10% of body weight. You can slowly increase as your muscles get stronger and as you become fitter. You can work up to 25% of body weight. Choose a vest with variable weight where you can add or remove the weights.
The Benefits of using Weighted Vests
- You do cardio and strength training at the same time
- The weight is strapped onto your body and your limbs will be free
- Burns more calories and body fat
- More muscle strength and growth
- Increased bone mass and strength.
- Better heart strength from the cardio workout
- Reduces blood pressure and bad cholesterol from the cardio workout
- Helps muscles to develop endurance
- Assists trainers with poor grip strength as they carry some of the weight on their shoulders
- Helps in training for competitions. On the day of the competition you perform better without the vest
The Weighted Vest Cardio Workout
It is essential to only use a weight vest in a workout after you have mastered the basics.
Ensure you can perform the workouts correctly and comfortably without the vest before you sling it on. This will help you to reduce the risk of injury as you will be carrying extra weight.
This workout focuses on body weight exercises. The weighted vest increases the level of difficulty of the workout.
It is HIIT (High Intensity Interval Training) workout where you perform the exercises fast with short rests in between the sets. You can do this workout in your living room or bedroom as you only need a small space for the exercises.
Equipment needed:
- Weighted Vest – Beginners start at 10% of body weight
- Exercise Timer
- Exercise mat
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Warm up 3 Minutes
As with any workout routine you must start by warming up your body for the exercise. Warm up helps to reduce injuries and muscle cramps as you work out.
Don’t forget to put on your weighted vest once you are comfortable with the exercises.
For warm up do the following:
- Stretching
- Arm, Neck, Hip Rotations
The Workout
The exercises are performed in circuit fashion one set after the other. Sling your weighted vest on once you are comfortable with the exercises.
You will need a timer or just hang a big clock on the wall in front of you to check the time.
Perform each exercise for 30 seconds and do as many reps as possible within the 30 seconds. Rest for 15 seconds before going to the next exercise.
As you do the exercises with speed, it is also important to do the exercises with the correct form. Do not compromise the correct form over exercising fast.
Complete the 5 exercises for one round. Do four rounds to complete 4 sets of each exercise. Total time for the workout will be 15 Minutes of HIIT excluding the warm up.
Jogging in place
1. Start by running in the same spot raising you knees high above hip level.
2. Move your arms in tandem with the run.
3. Do this as fast as you can for 30 seconds.
4. Rest 15 seconds before going to the next exercise
Squats
1. Stand with your feet at shoulder width. Raise your hands to shoulder height and clasp them in front of you.
2. Go down into a deep squat keeping your hands clasped. Reverse the move from the squat to stand up straight for one rep.
3. Do many squats as fast as possible within 30 seconds.
4. Rest 15 seconds before going to the next exercise.
Mountain Climbers
1. Get down on to your exercise mat. Assume the push up position. Keep yourback in straight line with your legs. Your shoulders should be above your wrists with your arms straight.
2. Proceed to bend your right leg and bring your knee to your right elbow. Reverse the move before your knee touches your elbow and straighten your leg.
3. Proceed to bend your left leg and bring your left knee to your left elbow. One rep is when you have done both legs.
4. Keep your back straight and arms straight pressed into the ground as you go through the motions.
5. Do as many reps as possible within 30 seconds.
6. Rest 15 seconds before going to the next exercise.
Bicycle Crunches
1. Lie on your back on the exercise mat with your legs lifted up bending at 90 degrees to the ground.
2. Touch the back of your head with your fingers.
3. Move your right knee towards your head as you move your left elbow to meet with the right knee.
4. Reverse the movement when the elbow touches the knee and now bring the left knee to touch with your right elbow.
5. Do as many crunches as possible within 30 seconds.
6. Rest 15 seconds before going to the next exercise.
Push ups
1. Get on your mat and assume the push up position. Start from the straight arm position.
2. Press down your chest and body into the ground by bending your elbows.
3. Keep your elbows tucked into your sides as your go down.
4. Do not touch the ground with your chest. Reverse the move just before your chest touches the ground and go up to straighten your arms.
5. Do as many push-ups as possible within 30 seconds.
6. Rest 15 seconds before going to the next exercise.
One round is when you have done all the 5 exercises for 30 seconds each with 15 second rests in between. You must then repeat the exercises to do 4 rounds
After the four rounds performed in 15 minutes you will be hot and sweating.
Conclusion
The 15-minute workout without the vest will burn about 180 calories depending on your weight. If you do the workout with the vest your will burn 12% more calories giving an extra 21.6 calories burnt.
So you can easily burn more than 200 calories in this workout by using the weighted vest. Over a 5-day exercise week with the vest and you will burn an extra 108 calories or more as you increase the weight of the vest.
>>> Click here for our Review Of Weighted Vests <<<
You can do this workout 5 times a week from Monday to Friday and rest at the weekend. Just 15 Minutes of exercise per day should be worth it for your fitness and good health
You need to complement your exercise routine with good nutrition from eating a healthy diet for fitness.
If your goal is to lose weight you must eat all the food groups but reduce portions of carbs. Increase portions of lean protein, vegetables and fruits. Drink a lot of water before and after the workouts for hydration.
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