Material: Most ankle weights are crafted with neoprene for breathability.Some softer options, like Adidas's Performance Ankle/Wrist Weights, arecovered in polyester, cotton, or terry cloth. While these materials can feel more comfortable against the skin, they are prone to ripping, so they may not be as durable as other options. Ankle weights made of silicone are easier to clean and more sweat-resistant, but they tend to come at a higher price point. Best for intermediate to advanced exercisers, exercisers looking for heavier ankle weights with adjustable weight, and users looking to save on a five-in-one option. High-intensity interval training (HIIT) is one of the most efficient ways to do exercise at home. HIIT workouts are designed to achieve maximum results through short bursts of intense effort, and they usually require very little equipment and only a small amount of space. If you tend to have pain in your ankles, knees, or hips, you may want to avoid using ankle weights — or at the very least seek guidance from a healthcare professional. Cardio is key too and you're in the right place for an array of exercise machines, including treadmillsif you're running regular and you want to enjoy working out at home. On a bit of a budget? You can't beat skipping ropesfor getting your heart pumping.

PSA: this is, of course, my own personal exercise plan and includes a mix of movements that I enjoy doing, but remember that this is for the purpose of this article. I don't intend on giving up rest days in the long term, and neither should you. If you’re thinking of taking on a challenge, it’s worth speaking to a PT who can help devise your own schedule based on your health goals and current fitness levels. What are ankle weights? For example, a 2016 study found that using a combined ankle weight of 0.5%, 1%, and 1.5% of a subject’s body mass lowered errors in knee joint repositioning in older adults when compared to no resistance ( 3). If you want to add resistance to your run, you're safer wearing a weighted vest. Or try hill sprints — often dubbed 'strength work in disguise,' they recruit more muscle fibres than flat running, so they're a good option, too. 11 best ankle weights to shop in 2023 The heavier weights are ideal for slow, controlled movements and as a way to add resistance gradually to body weight exercises.Gallant adjustable 20kg dumbbell set to sculpt and strengthen your muscles. It is an excellent Vinyl dumbbell set for anybody looking to start in the world of weightlifting.

We like that the ankle straps are adjustable so that you can find a customized fit, no matter your body shape. Perfect for beginner to intermediate exercisers, they come in three weight options—0.5 to 2 pounds per ankle. You can also adjust the weight of each pair in 2-ounce increments. The hexagonal dumbbell weight set features an anti-slip, anti-corrosion textured knurled ergonomic handle for a comfortable and secure grip during isolated bicep and triceps movements. It is slightly curved and wider from the center which allows it to sit in the palm more naturally.Weight: The weight should reflect your skill level. Our experts recommend choosing a weight with which you can perform many reps, like 2- or 3-pound options. More advanced exercisers may want to opt for a 5-pound pair. While heavier pairs of ankle weights are available (up to 15 pounds), they could put too much pressure on your wrist and ankle joints, leading to wear and tear over time. Also, note that heavier weights typically come at a higher price point. Lower your body fat. Evidence is limited on this front, but in the Journal of Taibah University Medical Sciences, participants who wore ankle weights three days a week for at least 20 mins showed ‘significant improvements’ in their waist circumference, body fat percentage and skeletal muscle percentage. Pretty impressive, huh? Straps and fastenings: There's nothing worse than struggling with equipment between reps. Look for ankle or wrist weights that are easy to get on and off. Added extras like padding to minimise chafing and easy-to-use velcro straps are worth investing in. Best for beginners to advanced exercisers, people who want exceptionally comfortable ankle weights, and exercisers looking for a wide range of weight options to choose from.