Weighted vests are rapidly gaining popularity in the fitness world—and for good reason. By putting on your sneakers, securing a weighted vest, and heading outdoors, you’re setting yourself up for an exceptional walking workout. These vests enhance cardiovascular fitness and strengthen the lower body, making them a highly effective tool. Whether you’re aiming to build lean muscle or reduce belly fat, this simple addition can produce outstanding results. We consulted a fitness expert to outline a weight vest walking routine that can reduce belly overhang in 30 days for those over 50.

“Belly overhang tends to become more noticeable after the age of 50 due to hormonal changes, muscle loss, and a slowing metabolism. These factors make it easier for fat to accumulate around the abdomen and harder to shed it,” explains Matt Dustin, a NASM corrective exercise specialist with Garage Gym Reviews. “Weighted walking is beneficial because it boosts calorie expenditure without creating extra stress on the joints, and it engages more core muscles to help stabilize the body, potentially improving posture and tightening the midsection over time.”

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How Walking With a Weighted Vest Is Effective for Core Engagement

How exactly does incorporating a weighted vest make walking more productive for core engagement and fat loss?

“A weight vest increases the load your body needs to carry, making your muscles and cardiovascular system exert more effort even at the same pace,” Dustin points out. “This added difficulty intensifies calorie burning and forces the core muscles to brace against the increased weight. It results in a more effective walk that combines endurance training with strength building.”

Walking with a weighted vest fires up your hips, back, and core more than regular walking. The added weight makes your obliques and lower back work harder with each step you take.

“Your glutes and quads also get a greater challenge since they need to push off and support a heavier load,” Dustin adds.

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The Weight Vest Walking Plan That Melts Belly Fat in 30 Days

Week 1

• Walk for 20 minutes, 3 days out of the week with the weighted vest.
• Keep your pace relatively quick yet comfortable.

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Week 2

• Walk for 25 minutes, 4 days of the week with the weighted vest.
• Incorporate a slight incline for one walk to further challenge your core.

Week 3

• Increase the time to 30 minutes, 4 to 5 days per week.
• Include some intervals by walking for 2 minutes fast, then 1 minute at a slower pace.

Week 4

• Walk for 35 minutes, 5 days a week.
• Include a mix of fast pace, inclines, and intervals to promote calorie burn and core engagement.

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Alexa Mellardo