When it comes to burning more calories and accelerating weight loss, most people think of intense cardio, strict diets, or hitting the gym. But there’s a simple, often overlooked tool that can boost results with minimal change to your existing routine: the weighted vest.
Wearing a weighted vest increases your body’s workload during physical activity, whether you’re walking, running, or doing chores. It makes your muscles work harder, your heart beat faster, and your metabolism fire up—all of which can contribute to more calories burned and, over time, more fat loss.
📊 Quick Stats on Weighted Vests and Weight Loss
- 12% more calories are burned walking at 2.5 mph wearing a weighted vest that’s 15% of body weight (ACE, 2013).
- A study published in Obesity (2019) found that wearing a vest equal to 11% of body weight for 8 hours a day led to significant reductions in body fat over just 3 weeks.
- Participants in that same study lost an average of 3.5 lbs of fat, without changing their diets or exercise routines.
- Running with a weighted vest can increase VO2 max and caloric expenditure by up to 15% (Journal of Strength and Conditioning Research).
- According to Harvard Health, a 160-pound person burns approximately 314 calories per hour walking at 3.5 mph—add a weighted vest, and that number can jump to 350–370 calories per hour depending on the vest’s weight.
Top 5 Weighted Vests for Women (2025 Picks)
1. RUNFast Adjustable Weighted Vest
- Weight Range: 12–60 lbs (adjustable)
- Best For: Progressive overload and strength training
- Pros: Adjustable weights, snug fit, optional shoulder pads
- Cons: Bulkier than minimalist options
2. Hyperwear Hyper Vest FIT
- Weight Range: 5–10 lbs
- Best For: Walking, HIIT, everyday wear
- Pros: Low-profile, breathable, flattering fit for women
- Cons: Higher price point
3. Empower Weighted Vest for Women
- Weight: 8 lbs
- Best For: Walking, cardio, light resistance
- Pros: Designed specifically for women’s curves, includes phone pocket
- Cons: Not adjustable
4. miR Air Flow Weighted Vest
- Weight Range: 20–60 lbs
- Best For: Strength training, cross-training
- Pros: Durable build, evenly distributed weight, breathable mesh
- Cons: Can feel hot in warm climates
5. Tone Fitness Weighted Vest
- Weight: 12 lbs
- Best For: Beginners, walking workouts
- Pros: Reflective strips, compact design, affordable
- Cons: Limited weight capacity
Why Weighted Vests Work for Weight Loss
A weighted vest adds resistance to your body, making your muscles and cardiovascular system work harder. This doesn’t just torch more calories; it also boosts muscle activation and increases bone density over time.
1. Increased Calorie Burn
Every pound added to your body increases the energy required to move. That means if you’re walking up stairs, hiking, or even cleaning the house, you’re doing more work—translating into more calories burned throughout the day.
2. Improved Fat Oxidation
Weighted vests help shift your body into a more fat-burning mode. In one clinical trial, participants experienced reduced insulin resistance and improved metabolism after wearing a weighted vest daily—without altering diet or workouts.
3. Boosted Afterburn Effect
Adding resistance via a vest during HIIT workouts increases the afterburn effect, meaning your body keeps burning calories for hours after you’ve finished exercising.
Easy Ways to Use a Weighted Vest
- Walking: Wear a 5–10% bodyweight vest on your daily walk.
- Stairs and Hills: Wearing a vest makes incline walking more intense.
- Strength Moves: Add resistance to squats, lunges, or pushups.
- Errands and Chores: Wear your vest while vacuuming or shopping.
Pro Tip: Start with a light vest (5–10 lbs) and increase weight gradually. Your joints will thank you.
Who Should Use a Weighted Vest?
Great for:
- Women looking to burn more calories and tone up
- Busy moms who want a hands-free fitness boosters, runners, and hikers wanting more challenge
Avoid if:
- You have joint problems or spinal issues
- You’re pregnant or postpartum (consult your doctor)
- You’re completely new to fitness—start with bodyweight first
Final Thoughts
Weighted vests are a powerful tool for women looking to boost their weight loss journey—without drastically changing their routines. Whether you’re walking the dog, running stairs, or doing squats in your living room, strapping on one of these vests can help you burn more calories, tone muscle faster, and feel stronger.
Choose a vest that fits your fitness level and goals, and you’ll start seeing (and feeling) the results.