Weighted vests are an excellent way to level up your fitness routine. Whether you’re aiming to burn more calories, build lean muscle, or strengthen your endurance, adding a bit of resistance can make a big difference. For women, in particular, weighted vests can help increase bone density, improve posture, and boost metabolism — all while making your everyday workouts more effective.
In this post, we’ll explore five dynamic workouts tailored specifically for women. These routines range from beginner-friendly to more advanced and are designed to fit a variety of fitness goals — whether you’re training at home or at the gym.
Tip: Before starting any of these workouts, make sure you choose a weighted vest that fits comfortably and allows freedom of movement. Check out our top-rated women’s weighted vests on Amazon to find your perfect match.
1. Weighted Vest Walks: Low-Impact, High-Reward
Best for: Beginners, endurance building, fat loss
Duration: 30–45 minutes
Weight Recommendation: 5–10 lbs
Walking with a weighted vest is one of the simplest and most effective ways to boost your cardio game without stressing your joints. It’s perfect for women who are easing back into fitness or looking for a gentle way to increase daily calorie burn.
How to Do It:
- Strap on your vest and go for a brisk walk around your neighborhood or on a treadmill.
- Maintain a steady pace for 30 to 45 minutes.
- Swing your arms naturally and keep your core engaged.
Benefits:
- Burns up to 15% more calories than regular walking.
- Helps build muscular endurance in the legs and core.
- Improves posture and breathing efficiency.
Bonus Tip: Try walking on an incline or adding stair intervals to increase intensity.
2. Bodyweight HIIT Circuit with a Weighted Vest
Best for: Fat loss, metabolism boost, full-body toning
Duration: 20–30 minutes
Weight Recommendation: 8–15 lbs
High-intensity interval training (HIIT) becomes even more effective when you add resistance. This full-body circuit targets all major muscle groups while keeping your heart rate elevated.
Sample Circuit (Repeat 3–4 Rounds):
- 30 sec Jump Squats
- 30 sec Push-ups
- 30 sec Mountain Climbers
- 30 sec Plank Hold
- 30 sec Rest
Instructions:
- Perform each move for 30 seconds with 15–30 seconds of rest in between.
- Rest for 1–2 minutes between rounds.
- Stay light on your feet and focus on form.
Benefits:
- Accelerates fat burn and increases afterburn effect.
- Builds strength and endurance using only bodyweight.
- Great for busy schedules and home workouts.
Our Pick: Try this breathable, adjustable weighted vest for HIIT workouts on Amazon — designed for active women.
3. Weighted Vest Stair Climb Workout
Best for: Glute toning, lower-body strength, cardiovascular fitness
Duration: 15–20 minutes
Weight Recommendation: 10–20 lbs
If you’re looking to sculpt your legs and glutes, stair climbing with a weighted vest delivers fast results. It’s challenging but joint-friendly and can be done in a stairwell, stadium, or using a step platform.
How to Do It:
- Warm up with 5 minutes of bodyweight stairs or step-ups.
- Perform 10–15 rounds of:
- Sprint or power walk up a flight of stairs
- Walk down slowly for recovery
- Finish with 5 minutes of stretching.
Benefits:
- Activates glutes, quads, calves, and hamstrings.
- Increases heart rate and cardiovascular endurance.
- Helps tighten and tone the lower body.
Pro Tip: For extra burn, add a glute bridge hold after each round.
4. Core Strengthening Circuit with a Weighted Vest
Best for: Core definition, posture improvement, functional strength
Duration: 15 minutes
Weight Recommendation: 5–10 lbs
Adding a weighted vest to your ab workout increases muscle activation and helps develop deeper core strength, which is essential for women’s balance, spinal health, and athletic performance.
Core Circuit (Repeat 2–3 Rounds):
- 20 Weighted Sit-Ups
- 20 Russian Twists (10 each side)
- 20 Leg Raises
- 30-second Plank with Shoulder Taps
- 30-second Side Plank (each side)
Benefits:
- Improves core definition and muscle tone.
- Enhances stability and posture.
- Supports lower back health, especially for moms or office workers.
Tip: Start light — even a 5 lb vest adds major resistance to core work.
5. Weighted Vest Full-Body Strength Training
Best for: Muscle building, strength gain, functional movement
Duration: 30–40 minutes
Weight Recommendation: 10–20 lbs
For women looking to build lean muscle and increase overall strength, full-body training with a weighted vest is a powerful solution — especially when you don’t have access to dumbbells or machines.
Sample Workout:
- 3 Sets of 12–15 Squats
- 3 Sets of 10 Push-ups
- 3 Sets of 12 Step-Ups (each leg)
- 3 Sets of 15 Glute Bridges
- 3 Sets of 30-second Planks
Instructions:
- Rest 30–60 seconds between sets.
- Focus on controlled movement and full range of motion.
- Keep your core tight to protect your spine.
Benefits:
- Builds total-body strength using only bodyweight and vest.
- Great for home training or travel.
- Supports long-term lean muscle development.
Need Gear? Shop our best-reviewed weighted vests for strength workouts here.
Final Thoughts: Find the Right Weighted Vest for Your Goals
No matter your fitness level or routine, there’s a weighted vest workout that can help you hit your goals faster and more effectively. From walks and HIIT to strength and stair training, these five workouts offer a diverse and challenging way to train.
Before starting, make sure you choose a vest that:
- Fits snugly but doesn’t restrict movement
- Has adjustable weight options
- Is made from breathable material
Ready to power up your workouts? Browse our top-rated weighted vests for women on Amazon and take your fitness to the next level!