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5 Weighted Vest Workouts for Total Body Toning

January 07, 2023 3 min read

5 Weighted Vest Workouts for Total Body Toning

1. Vest and Plank Circuit

Looking for a quick, efficient workout that targets multiple muscle groups at once? Look no further than the vest and plank circuit. This simple routine is perfect for beginners and advanced fitness enthusiasts alike.

To begin, put on your weighted vest and get into a plank position. Hold this position for 30 seconds, keeping your core tight and your body in a straight line. Next, remove the vest and perform a set of push-ups. Repeat this circuit for 3-5 rounds, depending on your fitness level.

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Not only will this workout challenge your core and upper body, but it will also improve your endurance and stability. Plus, the added weight of the vest will help to increase muscle strength and definition. For an extra challenge, try adding in a few vest-assisted squats or lunges between each round of planks and push-ups.

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2. Vest and Kettlebell Swings

Kettlebell swings are a fantastic exercise for strengthening the posterior chain (the muscles in the back of the body) and improving overall athleticism. When combined with a weighted vest, they become an even more challenging and effective total-body toning move.

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To perform kettlebell swings with a vest, start by standing with your feet shoulder-width apart and the kettlebell placed between your feet. Hike the kettlebell back between your legs and, as you straighten your legs and hips, explosively swing the kettlebell up to shoulder height. As you lower the kettlebell back down, bend your legs and hips to bring it back between your legs. Continue this swinging motion for 30 seconds to 1 minute, taking breaks as needed.

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In addition to working the lower body and core, kettlebell swings also engage the shoulders and upper back. As you improve your form and increase the weight of the kettlebell, you'll notice significant improvements in your overall strength and muscle definition.

3. Vest and Jump Rope Circuit

Jumping rope is an excellent cardio exercise that also happens to be great for toning the lower body and improving coordination. When done with a weighted vest, it becomes an even more effective full-body workout.

To get started, put on your vest and set a timer for 30 seconds to 1 minute. Jump rope as fast as you can, focusing on keeping your feet close to the ground and your arms relaxed at your sides. When the time is up, remove the vest and perform a set of bodyweight squats or lunges. Repeat this circuit for 3-5 rounds, resting for 30 seconds to 1 minute between each round.

In addition to burning calories and improving cardiovascular endurance, this workout will help to strengthen and tone the legs, core, and upper body. As you progress, try incorporating more advanced jump rope variations, such as double unders or crossovers, to keep your muscles guessing and improve your coordination even further.

4. Vest and Medicine Ball Circuit

Medicine balls are a versatile and effective tool for strength training and conditioning. When combined with a weighted vest, they become an even more challenging and effective way to tone the entire body.

5. Vest and Bodyweight Circuit

Sometimes, all you need is your own bodyweight to get in a challenging and effective workout. When combined with a weighted vest, bodyweight exercises become even more challenging and effective for toning the entire body.

To get started, put on your vest and choose 5-10 bodyweight exercises, such as push-ups, squats, lunges, plank variations, and burpees. Perform each exercise for 30 seconds to 1 minute, resting for 30 seconds to 1 minute between each exercise. Complete 3-5 rounds of the circuit, depending on your fitness level.

Not only will this workout help to improve your strength and muscle definition, but it will also improve your cardiovascular endurance and coordination. As you progress, try increasing the number of reps or sets, or try incorporating more advanced variations of each exercise to continue challenging your muscles.