Weighted Vest Workout - Minimal Equipment

Using a weighted vest is an excellent way to increase the intensity of your workouts and help to accelerate fat loss and maximise strength gains.

When wearing a weighted vest you're effectively adding more resistance to your training in a way that it's safely distributed over your upper body, allowing you to workout freely and unrestricted. This makes the weight vest the perfect piece of fitness equipment for bodyweight training when you want to elevate it to the next level and continue progressing.

Workout difficulty Intermediate
Workout Category Weight Vest Workout
Equipment required

Weighted vest

Physical Skills Cardiovascular, Strength, Power, Speed
Time 30-45 minutes
No. of exercises 4

Who is this weighted vest workout for? 

This workout is not for out-and-out beginners - it's essential that you can do an exercise correctly with proper form before introducing additional resistance. When you're ready to start adding resistance a weighted vest is a good choice, particularly for those that like minimal training equipment, prefer bodyweight training, or don't like traditional weight training.

When using a weighted vest for the first time you should start with a small amount of additional weight and increase weight blocks gradually as you get stronger.

This workout is useful for those that want to -

Weight vest workout instructions

The exercises in this workout have been selected so that you can workout almost anywhere and require no equipment other than a weighted vest. 

Weighted lunges

Take a long step forward and lower your body until you back knee almost touches the floor. Your front knee should not extend over your front toe. Step back so that your feet are together. 

Weighted squats

Stand upright with feet slightly wider than shoulder width apart. Draw your stomach in, keeping shoulders back and eyes forward. Let your hips go back as you bend your knees. Keeping your weight evenly distributed over your toes and heels, squat down until your knees are at about 90 degrees.

See bodyweight squats

Weighted press-ups

Lie face down with legs straight and hands on the floor, slightly wider than shoulder width. Keeping abdominal muscles tight and back straight, push up until your arms are straight. Lower your body until your shoulders are about level with your elbows and repeat. 

See push-ups

Weighted sprints

Finish the workout with some weighted sprint interval training for a potent end to the workout - 

If your workout venue is short on space you can substitute weighted sprints for skipping.


Always consult your GP before undertaking any form of weight loss, fitness or exercise.