I tried this TikTok weighted vest hack — and it's a game changer when it comes to building functional fitness
As a fitness editor, it's not often that I turn to TikTok for workout inspiration. I've seen plenty of fitness fads come and go, and I truly believe that the secret to long-term health and well-being is consistency. That said, one thing I haven't missed is the current weighted vest trend that's sweeping social media. Yet people aren't just wearing weighted vests to increase their calorie burn on daily walks (although read more about this in our rucking feature here), but while doing household chores to turn everyday activities into a workout.
The TikTok trend involves wearing a weighted vest while doing everyday chores to increase functional fitness. When we talk about functional fitness, we're referring to exercises designed to mimic everyday activities, like lifting something down from a shelf or carrying a bag of shopping. By working on your functional fitness, you're less likely to experience falls and injuries, and you'll also likely improve your athletic performance as you strengthen the muscles in your body.
To sneak in an extra workout, I grabbed a weighted vest and wore it during my everyday chores for a week — read on to find out what happened.
As a reminder, if you're new to exercise or you're returning to exercise following an injury, it's always a good idea to check in with a personal trainer or doctor before taking on a new exercise routine. Physios don't recommend running or jumping while wearing a weighted vest if you're a complete beginner. It's important to build up to this slowly to ensure you're not putting your joints under too much stress.
I tried this TikTok weighted vest hack — and it's a game changer
Weighted vests are a relatively affordable piece of workout equipment if you're exercising at home. The beauty of a weighted vest if you can strap it on during walks and strength training sessions to increase the resistance on your body. This makes your muscles work harder, helping you to sculpt strong muscles and increase your calorie burn.
I purchased this 12 lb weighted vest from Amazon, but there are plenty of different options on the market, with different weights available. When picking a weighted vest for your workouts, the general guidance is to start with a vest that is 5-10% of your current body weight. This is heavy enough to challenge your body, without putting too much strain on your joints and spine. A vest with adjustable weights is a great purchase, as it allows you to increase the load as you get stronger.
Of course, if you don't have a weighted vest, you could always grab one of the best adjustable dumbbells and chuck it in a backpack. Just use a backpack that has a chest strap if possible.
Here's what I noticed wearing my weighted vest for chores for the week:
Going up and down the stairs was a lot
Obviously, one of the main benefits of wearing a weighted vest is that, over time, you'll grow stronger muscles and improve your cardiovascular fitness. I live in an old Victorian cottage, and I found that when cleaning, I walk up and down the old, steep stairs multiple times. The addition of the weighted vest sent my heart rate soaring on each climb, and I realized that even without leaving the house, strapping on my weighted vest and walking up and down the stairs was a killer workout.
The added weight forces your lungs to work harder, so over time, you can improve your cardiovascular efficiency and increase your VO2 max. This is really important to me as a marathon runner.
I burned more calories on my dog walks
Ok, so this is kind of cheating, as I did have to leave the house, but any dog owner will know that the twice-daily walks are a key chore you can't skip. I strapped my weighted vest on for my dog walks for a week and found, once again, my heart rate soared and I worked a lot harder than I usually would.
That said, this wasn't too much of a challenge for me, as I've been effectively wearing a weighted vest for the past 18 months, as I often carry my son in a sling on dog walks. He's acted as the perfect adjustable dumbbell, as his weight has slowly increased month by month, giving my body a chance to adapt to the load.
I had to think about my form when cleaning
One thing I noticed immediately is how much I had to think about my core when picking up various baby toys and hoovering. The weighted vest challenges your body's center of gravity, so it's essential to keep your abdominal muscles engaged to stabilize your torso as you move. This meant my abs were getting a workout too, but again, start with a lighter weight to avoid putting any stress on your spine.
My verdict after a week? I'm hooked. This was the perfect way to add little bursts of exercise to my daily routine — a phenomenon also known as exercise snacking. It made me realize how much of a workout cleaning already is, as I bent down and lifted objects above my head, unpacking shopping, or carried my hoover from room to room. If you're looking for an easy way to increase your daily calorie burn, TikTok has found it.
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More from Tom's Guide
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I worked out with a weight vest for a week — and it's a game changer
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