Ankle weights are a budget-friendly piece of kit that can enhance strength and cardio workouts. They’re also an excellent way to transition from bodyweight to weight training, making them ideal if you are new to exercise or returning after a break.
Despite ankle weights being relatively light—usually between 1-3lbs—they can still intensify your exercises, helping you build muscle and boost cardiovascular fitness.
Like other resistance training equipment, ankle weights increase muscular engagement. When combined with dynamic movements, they will raise your heart rate, turning your strength work into a cardio workout. Plus, when worn around your wrists, they can improve forearm strength and mobility, leading to better grip strength—an important marker of overall health.
I’ve designed a 10-move ankle and wrist weights workout that targets every major muscle group. Ready to give it a try?
All you need for this workout is a pair of ankle and wrist weights, like these $15.99 ones from Amazon. Or if budget isn’t a concern, try cult favorite Bala Bands ($55), which I use in my workout video. My weights were 1lb each.
Perform each exercise for 10-12 repetitions, followed by a 15-second break. Aim for three rounds and take a one-minute rest in between sets. The full circuit should take around 24 minutes if you complete all three rounds. Don’t forget to warm up and cool down to prevent injury and aid recovery.
The moves
- Squat with leg lift
- Lunge
- Arm circles
- Front to side raise
- Lying leg lift
- Donkey kick
- Fire hydrant
- Chest press
- Pec fly
- Skull crusher
Squat with leg lift
Works: glutes, hips, calves, shins, thighs and abs
Sets: 3 Reps: 10-12
- Stand with ankle weights on, feet shoulder-width apart, toes slightly turned out.
- Push the hips back and lower into a squat, keeping your heels flat on the floor and chest up.
- Pause for two seconds at the bottom, then push through your heels to stand.
- Then extend your one leg out to the side, and return to the start.
- Repeat the squat movement then extend the other leg.
Donkey kick
Works: glutes and hamstrings
Sets: 3 Reps: 10-12
- Start on your hands and knees with ankle weights on, wrists under your shoulders and knees under your hips.
- Keeping your back flat and hips parallel to the floor, lift one leg behind you, pressing your foot upward and keeping your knee bent.
- Lower and switch sides.
Fire hydrant
Works: glutes, core and hip flexors
Sets: 3 Reps: 10-12
- Start on your hands and knees with ankle weights on, wrists under your shoulders and knees under your hips.
- Lift one knee out to the side, keeping your knee bent throughout the movement.
- Complete your repetitions then switch sides.
Lunge
Works: glutes, hips, abs and quadriceps
Sets: 3 Reps: 10-12
- Stand with ankle weights on, feet hip-width apart.
- Step forward, lowering your back knee until it lightly touches the floor and both knees are at roughly 90° angles.
- Keep your chest up, gaze straight ahead and hold your hips for balance.
- Push back up to the start position. That’s one rep. Repeat on the other leg.
Lying leg lift
Works: glutes, hip flexors, inner and outer thighs, transverse abdominis, pelvic floor
Sets: 3 Reps: 10-12
- With ankle weights on, lie on your side, propped up on your elbow.
- Slowly lift your top leg and lower with control. That’s one rep.
- Complete all repetitions then switch sides.
Big arm circles
Works: biceps, triceps, upper back muscles
Sets: 3 Reps: 10-12
- With wrist weights on, extend arms out to the sides at shoulder-height.
- Make small backward circles, gradually getting bigger.
- Complete your repetitions then repeat in the opposite direction.
Front and lateral arm raise
Works: lateral deltoid (side of shoulder), anterior deltoid (front shoulder) and upper trapezius (base of the neck, across the top of the shoulders)
Sets: 3 Reps: 10-12
- Stand with wrist weights on, palms resting on your thighs.
- Raise your arms in front to shoulder height, keeping elbows soft and core engaged.
- Open them out to the sides at shoulder height, palms facing down to form a T-shape.
- Lower your arms to the start. That’s one rep.
Lying chest fly
Works: pectoralis major, pectoralis minor, deltoids, triceps, and biceps
Sets: 3 Reps: 10-12
- Lie down with wrist weights on, knees slightly bent and feet on the floor.
- Starting with arms extended along the floor, below shoulder-height, raise them over the chest, reaching your hands towards each other.
- Slowly return to the start.
Skull crusher
Works: triceps, core
Sets: 3 Reps: 10-12
- From lying on your back, wrist weights on, extend your arms overhead, palms facing each other.
- Keeping hands close together, lower them slowly behind your head toward the floor, bending at the elbow.
- When you reach the floor or just above it, return to the start.
Pec fly
Works: pectoralis major (chest muscles), anterior deltoid (front shoulder), triceps and biceps
Sets: 3 Reps: 10-12
- Start lying on your back with wrist weights on, arms extended over your chest, palms facing.
- Slowly lower your arms toward the floor, as if you are opening your wings.
- When you reach just above the floor, return to the start position.
