Weighted Vest EMOM Workout

Want to give your home workouts more of an edge? Try adding a weighted vest.

While most of the world is trying to lose weight, you might want to gain some — in the form of a weighted vest. This versatile training tool can make even the most basic of exercises more demanding by increasing your calorie burn and metabolism without any extra effort on your part. Weighted vests have been shown to improve balance and postural awareness while honing coordination, increasing stability and boosting bone density. New to the vest idea? Begin by adding 5 percent of your bodyweight and add more incrementally as you get stronger.

A study published in the European Journal of Applied Physiology and Occupational Physiology found that endurance athletes who trained with an added load improved running time, and research from Texas Tech University found that using a weighted vest during resistance training and plyometric drills improved speed and explosive power. Why? The vest teaches your body to carry your bodyweight and then some, and when you remove the weight, you’re able to run farther and longer, jump higher and sprint faster.

The 21-Minute Weighted Vest EMOM

This workout will challenge your lower body, core, agility and coordination. Start a timer and begin the first exercise. Perform as many reps as you can in 45 seconds, then rest 15 seconds. At the top of the next minute, begin the next exercise. Complete three total rounds. Keep track of the reps you get for each move and try to match or beat that score in the next round.

Box Jump

Stand facing a box with your feet shoulder-width apart. Bend your knees and hips and swing your arms back to drop into a shallow squat, then quickly extend your legs and hips and swing your arms forward to jump up and onto the box, landing softly. Stand up completely, then step down one foot at a time and repeat.

Tip: Even if you have mad hops, it might take a little practice to jump comfortably with extra weight.

Lateral Plank Walk

Get into a high plank with your hands underneath your shoulders and your head, hips and heels aligned. Maintain this form as you take a step to the left with your left hand and foot, then follow with the right. Move laterally one direction for five steps, then go back the other way.

Tip: Actively press down into your hands and spread your shoulder blades to help support the extra weight on your upper body.

Alternating Lateral Lunge

Stand with your feet hip-width apart, hands on your hips. Take a large step to the right with your right foot, bending your right knee deeply as you keep your left leg straight. Push off your right foot to return to the start. Continue, alternating sides.

Tip: Land with your toes pointing forward to maintain proper alignment and prevent knee strain.

Spider Push-Up

Get into a push-up position with your hands just outside shoulder-width apart and your head, hips and heels aligned. Bend your elbows and lower your body toward the floor as you bring your right knee up toward your right elbow. Pause briefly, then replace your leg and extend your arms to return to the start. Continue, alternating sides.

Tip: If the added upper-body weight becomes a challenge, drop to your knees and continue doing reps rather than stopping. 

Forward/Reverse Lunge

Stand with your feet hip-width apart, hands on your hips. Take a large step forward with your right leg and bend both knees deeply to lunge straight down toward the floor. When your hips and knees make 90-degree angles, push off your right foot to return to center. Then step behind you and lower into another deep lunge. Push off your right foot to return to center. Continue, alternating sides.

Tip: Try not to touch your foot to the floor between the forward and reverse lunges to further challenge your balance and coordination.

Straight-Leg Sit-Up

Lie faceup with your legs together and your arms extended overhead. Drive down into your heels to keep your legs planted as you curl up off the floor, bringing your arms smoothly overhead in an arc and reaching for your toes as you sit up tall with a straight back. Slowly return to the start.

Tip: To make this move easier, spread your legs into a V.

A study published in the European Journal of Applied Physiology and Occupational Physiology found that endurance athletes who trained with an added load improved running time, and research from Texas Tech University found that using a weighted vest during resistance training and plyometric drills improved speed and explosive power. Why? The vest teaches your body to carry your bodyweight and then some, and when you remove the weight, you’re able to run farther and longer, jump higher and sprint faster.

The 21-Minute Weighted Vest EMOM

This workout will challenge your lower body, core, agility and coordination. Start a timer and begin the first exercise. Perform as many reps as you can in 45 seconds, then rest 15 seconds. At the top of the next minute, begin the next exercise. Complete three total rounds. Keep track of the reps you get for each move and try to match or beat that score in the next round.

Have a vested interest? 

Go to oxygenmag.com/vests for our top five picks of weighted vests made specifically for women.