8 Best Ankle Weight Workouts | Pilates, Yoga, Walking & More

 
 

The 80s have called: ankle weights are back. Ankle weights are making a major splash again in the fitness scene, but these retro props are here to stay based on scientific research on their effectiveness. Plus, they come in fun and bright colors that can really amp up the energy of your workout, and sometimes we need some of that *visual motivation.*

Thinking about ankle weights might conjure up images of old-fashioned walking groups and big-haired jazz workout tapes. But these small props can pack a serious punch when combined with some of your favorite existing workouts. Here are a few reasons why we’re adding ankle weights to our roster of go-to fitness props.

Benefits of Ankle Weights

  • They make your muscle work harder to increase the burn and build strength

  • They’re a portable, packable, lightweight option for resistance training

  • They can be more affordable than other resistance-based props

  • You can use them in a variety of fitness styles, including Pilates, barre, yoga, walking, and sculpt workouts.

  1. Sculpt

 
Emily Sferra working out with ankle weights

Alo Moves Class: Sculpt Set: Legs & Core with Emily Sferra

 

This sculpt workout from Emily Sferra features three circuits with ankle weights designed to target your legs, glutes, and core in just 15 minutes.

2. Yoga

 
Caley Alyssa kicking her leg with ankle weights

Alo Moves Class: Power Flow: Lower Body with Caley Alyssa

 

Feel like your yoga flow needs some extra heat? Throw some ankle weights on to intensity your favorite poses.

3. Walking

 
Bianca Melas stretching her shoulders outdoors

Alo Moves Class: Sculpt It Out Walk with Bianca Melas

 

This 45-minute power walk challenges your endurance and tones your muscles with the added resistance of ankle weights and some exercises in between.

4. Barre

 
Emily Sferra working out with ankle weights and dumbbell

Alo Moves Class: Total Body Barre: Weights with Emily Sferra

 

Activate from head to toe in just 25 minutes with this ankle weight workout that builds strength and stability.

5. Pilates

 
Bianca Melas working out with ankle weights

Alo Moves Class: Total Body Fire with Bianca Melas

 

This Pilates workout with ankle weights also incorporates energizing cardio to activate your heart rate and fire up your muscles.

6. Booty

 
Tawny Janae doing a donkey kick with ankle weights

Alo Moves Class: Inner Outer Booty Blast with Tawny Janae

 

This 360-degree booty workout uses ankle weights to ramp up the burn and target every inch of your seat and inner thighs.

7. Core

 
Bianca Melas doing a crunch

Alo Moves Class: Oblique Fire Up with Bianca Melas

 

Stay low to the ground with moves to target your side body in this ankle-weighted Pilates class for core strength.

 

8. Arms

Alo Moves Class: Low Impact Pilates Arms with Bianca Melas

Fun fact: Ankle weights double as wrist weights too. You’ll be moving your arms the entire time in this low-impact Pilates class to target your upper body.

 

Try these ankle weight workouts for free and unlock even more workouts you can take at home and on the go with a 14-day free trial of Alo Moves.

 
Alo Movesankle weights, props, fitness