Walking is my favorite form of therapy and self-care. For up to two hours per day, I put on a pair of comfy sneakers, grab my AirPods and a full bottle of water, and hit the pavement to decompress. And while daily movement has major health benefits, it was never my focus until recently. I was four weeks away from a birthday vacation in the Caribbean, and my beach body was still thawing out. I wanted to tone up, lose some weight, and feel confident when I wore a swimsuit, so I added a weighted vest to my daily walks.
Through research, I discovered that incorporating weights into my workout routine can increase calorie burn while promoting strength, endurance, bone density, and cardiovascular health.
Cameil Ross, a group fitness instructor certified by the American Council on Exercise, said that “[a]dding a weighted vest to your workout routine [increases] the resistance and cardiovascular output, which may result in higher caloric burn. It forces your muscles to work harder, which can build muscular strength as well.”
I purchased Prodigen’s weighted vest for women and men. It’s available in weights of eight, 12, 16, 20, 25, and 30 pounds, but I opted for the lightest vest to test the waters. Eight pounds initially made me nervous, but it doesn’t weigh you down once it’s on. The vest is crafted from chloroprene rubber, known for its durability and comfort. The buckle strap closure is adjustable to accommodate a range of bust sizes.
I noticed a visible difference within the first week of wearing the vest. In addition to using it during my daily walks, I also included it in my gym routine. It immediately improved my posture, prompting me to sit up straight and refrain from slouching. Although I only shed a few pounds by the end of the four-week period, my body felt stronger, and I noticed I had less back fat and a more toned core.
Ross cautioned that there are some limitations to types of exercise that you can pair with this accessory. “You should not do any HIIT-related workouts with a weighted vest on. Instead try walking around your neighborhood or uphill walks on a treadmill. Squats, push ups and abdominal workouts are ideal when wearing a weighted vest,” she explained.
Over 70% of Amazon shoppers find this weighted vest to be comfortable, with no pain on the muscles because of the additional pounds. If you’re still on the fence on if you should include one on your next walk, see what other consumers had to say.
“When I first received my vest I just wore it around for household chores to get used to it. Those first couple days I wondered whether I picked the right weight, seemed too heavy. I have been healing from an ankle injury, and wondered if it was too much for my ankle. I finally started feeling more comfortable around the house, so I wore it on a short dog walk. My ankle felt a little sore, no big deal. Continued to wear it on longer walks, as much as my ankle could handle. I’m now walking 3-4 mi a day in it, and in general, I have a significant reduction in my ankle pain. Once it became the “norm” on my daily walks, when I forgot it, I would turn around and put it on. Now it feels weird to go on my walks without it. Fits nicely, weight feels balanced btn front and back. No chafing. I haven’t worn sleeveless tops with it yet, so that may change. It fits under my down vest, I’m in Denver, we wear puffy vests almost year round. 😂 highly recommend.” — Kimberly A“As someone new to weighted vests, this was the perfect starting point. I went with the 15lb version—honestly, it felt like a bit too much at first—but after a few walks, my body adjusted and now it feels just right. It’s been a great way to add a bit of challenge to everyday movement. The vest is very functional, with adjustable straps that help get a secure, comfortable fit. It’s small enough to wear under a jacket or sweatshirt, yet doesn’t feel overly bulky. The build quality is excellent—no sand leakage at all, which I know can be an issue with some other vests. Overall, it’s well-designed, durable, and easy to use. A fantastic option for beginners or anyone looking for a compact, high-quality vest to step up their fitness game.” — Kate C“I got this weighted vest mainly to make my daily walks more challenging, and I couldn’t be happier with it. The fit is excellent—it feels snug without being restrictive, and it doesn’t bounce around while I move. At 12 pounds, it adds just the right amount of resistance to help maximize my walks without feeling overwhelming. The material is comfortable and breathable, so I don’t get overheated, and it stays in place even on longer routes. I’ve already noticed I’m burning more calories and feeling stronger after a couple of weeks. Definitely recommend this vest to anyone who wants to level up their walks or workouts!” — JG
“As someone new to weighted vests, this was the perfect starting point. I went with the 15lb version—honestly, it felt like a bit too much at first—but after a few walks, my body adjusted and now it feels just right. It’s been a great way to add a bit of challenge to everyday movement. The vest is very functional, with adjustable straps that help get a secure, comfortable fit. It’s small enough to wear under a jacket or sweatshirt, yet doesn’t feel overly bulky. The build quality is excellent—no sand leakage at all, which I know can be an issue with some other vests. Overall, it’s well-designed, durable, and easy to use. A fantastic option for beginners or anyone looking for a compact, high-quality vest to step up their fitness game.” — Kate C
“I got this weighted vest mainly to make my daily walks more challenging, and I couldn’t be happier with it. The fit is excellent—it feels snug without being restrictive, and it doesn’t bounce around while I move. At 12 pounds, it adds just the right amount of resistance to help maximize my walks without feeling overwhelming. The material is comfortable and breathable, so I don’t get overheated, and it stays in place even on longer routes. I’ve already noticed I’m burning more calories and feeling stronger after a couple of weeks. Definitely recommend this vest to anyone who wants to level up their walks or workouts!” — JG
The original version of this story was published on HuffPost at an earlier date.
Whether you add weights or not, you definitely need a good pair of walking shoes. Here are a few of our favorite workout sneakers:
Under Armour Charged Assert 10 sneakers for everyday workouts
In previous HuffPost reporting, Phil Nicolaou, a Philadelphia-based personal trainer, recommended these sneakers for your everyday workouts. "I like Under Armour workout shoes, which are usually called 'Charged,'" he said. "I've never worn different shoes for cardio versus weight days, just make sure they offer support and are comfortable."
Available in a multitude of colors for both men (sizes 7-15) and women (sizes 2.5-17.5), the Charged Assert 10 is lightweight with an EVA sockliner for comfort and a compression-molded foam midsole. The rubber outsole provides traction for rough terrains.
The flexible-but-stable Nike Free Metcon 6 training shoe
"These shoes have the flexibility of the Nike Free on the ball of the foot and a wide heel to keep you fast, but are stable for everything from lifting weights to agility and speed drills. The Nike Free Metcon 4 is a very versatile shoe for the gym as it combines flexibility and stability to get the most out of your gym session," said Tatiana Lampa, a New York City-based certified personal trainer and corrective exercise specialist.
While the Free Metcon 4 appears to have been discontinued, you can shop the newer model, the Free Metcon 6, which has many of the same qualities Lampa enjoyed in the older version. Available in multiple colors, this training shoe's wide heel design gives you a stable base for weight lifting. It's available in women's sizes 5-12 and men's sizes 6-15.
A pair of HuffPost reader-beloved Hoka Solimar sneakers
Lauren Kleban, celebrity trainer and founder of LEKFIT, loves Hoka Solimar sneakers for strength training. "I look for a shoe that feels secure without being overly cushioned to support proper alignment and control during heavier movements."
The Hoka Solimar is also a favorite of HuffPost readers, who scoop it up in droves anytime we cover this popular, wildly comfortable shoe. It's a wonderful option to have in your arsenal, and is available in a range of colors in women's sizes 5-11 and men's sizes 7-14.
