In the 80s it was very common to see people walking around with weights around their ankles. They were used for practically everything: both to go to the gym and to go shopping in the morning. Now it seems that they have become fashionable again, not only because it is common to see celebrities walking around with these weights, but because they are a good bet to burn fat. We invite you to know a HIIT routine with ankle weights to lose weight.
HIIT routine with ankle weights
Ankle weights or weights are a kind of bags or anklets filled with sand or other materials that are fastened with Velcro around the ankles and down to the lower part of the calves. There are different weights (up to 2 Kg) and the best of all is that, as in the 80’s, you can take them everywhere and never stop training.
What are the benefits of using these ballasts? Well, in addition to favoring the development or increase in muscle strength, they serve to activate muscles that remain at rest after a long period of rest (for example, the glutes, which are inactive for much of the day); and also, in some cases, they serve as physical therapy for different injuries of the body, particularly the knees. And, of course, incorporated into the HIIT routine, they will help you lose weight.
bicycle crunches
Bicycle crunches are ideal for our HIIT workout with ankle weights for weight loss. It will be more difficult for you to speed up all these exercises you do due to the extra weight you carry on your ankles; but, with time, you will get used to it and you will see incredible results.
Lying face up on the floor, bring your hands to the sides of your head or behind it and bend your knees. Bring your right knee up to your abdomen and bring your left elbow forward, trying to touch the tip of your closest knee with it. Repeat the same procedure with the opposite knee and elbow.
Plank with leg raise
If the iron is already somewhat complicated and difficult to master if you are not used to doing it, this exercise may cost you a little more work. On your stomach, in traditional plank position, resting on your forearms, and with the balls of your feet flat on the ground for stability, raise one leg to a 45-degree angle.
After doing a set with one leg, alternate with the other. Do not forget to breathe and contract the abdomen. Also, lengthen your leg in the air to develop leg extension.
climbers
Add weight to these usual exercises and speed up your metabolism by reducing weight: this way you will work your strength and abdominal muscles. How to run the climbers? Lie face down on the ground and stretch out your arms, but remember that it feels like you’re pushing down on the ground with your hands.
Raise your trunk and stretch your legs. Next, bring one knee up to your abdomen, as if you were running or climbing. Alternate between one leg and another and increase the speed. Don’t forget to contract your abdomen and don’t round your back to get good results.
glute kick
This exercise can never be missing from any of your routines, but now we are going to add a little weight to it for more results. There are two ways to do the glute kick: the traditional style , which you already know very well, and the variation that we are going to talk to you about today.
The first, as you well know, consists of getting on all fours on the ground and launching one leg into the air in a controlled manner, contracting the buttocks and abdomen.
And the second, which also falls within the HIIT routine with ankle weights, is the pulley. Simply hook your ankle brace to the pulley at the gym and choose the weight that best suits your needs. Hold on to the machine and raise your straight leg. Control the movement of the hips so that they do not open as you raise the leg.
side kick
Within the HIIT routine with ankle weights is the side kick. A simple exercise in which you will work the oblique muscles, hamstrings, glutes and the back area. It is ideal for burning fat if you do it correctly.
Lay down on the ground. You can do it completely lying down or supporting your forearm, as you feel more comfortable. Bend the leg closest to the ground and launch the other leg into the air. Print speed to the execution of this exercise. Try to control the speed at which you raise your leg. You work better if you raise it in a controlled way (contracting the abdomen, buttocks and leg muscles) but quickly. After one set, repeat with the other leg.
front leg raise
A fairly easy exercise to perform is the front leg raise. You will work the abdomen and leg muscles. Face up on the floor, support yourself on your forearms, as if you were sitting on them. Bend one leg, and the other leave it stretched out on the ground. Raise your straight leg as high as you can. Do not forget to extend it to the maximum, as if you were lengthening it and wanting to touch the ceiling with it. Raise and lower your leg, squeezing your abs as you do this.
If you want to add a little more force and difficulty, when you lower your leg, do not touch the ground completely. Leave a small gap and kick your leg back up. Alternate with the one you have flexed after a set of reps.
Bent leg front raise
Similar to the previous exercise, get down on the floor, supported by your forearms and stretch your legs: this is your starting position. Leave one leg stretched a few centimeters above the ground and bring the other leg flexed towards the abdomen and stretch as you go down. When you lower this leg, avoid letting it drop all the way to the ground. This exercise will work the abdomen helping you burn those extra calories.
split
The split, or what is the same, leg opening, is a very complete exercise that requires a lot of strength. With these exercises you will work on the entire abdomen and buttocks. In addition to losing weight, another of the great benefits is that you will increase flexibility by working the groin area.
Lie on the floor on your back with your legs together. That is your starting position. Raise your legs until your body is forming an L (from this moment you will be working your abdomen and legs) From this point, separate your legs, trying to make each one reach the ground. You can start slow and increase the intensity, that is, opening and closing faster and faster, to increase the heart rate. Be careful not to do it roughly and hurt your groin.
HIIT routine with ankle weights: what you should do in moderation
Running is one of the cardiovascular exercises par excellence. We know very well that, when running, we speed up the metabolism and we can burn fat very quickly. However, if you are considering putting on weights to go running, we advise you to err on the side of caution .
For example, extra weight on the ankles could put increased pressure on both the ankle and knee joints. Yes, if you include running in your HIIT routine with ankle weights, you will lose weight for sure, but you could injure yourself. What can you do? Use small weights, such as 0.5 kg and do not run long distances.
Maybe you could do your normal run and put on the weights a few minutes or kilometers, depending on how you count your training, before finishing the race. Thus, you will work strength, burn some extra calories and avoid unnecessary injuries.
What you can do without any problem is to walk with the weights on your ankles. You’ll get the same result if you’re looking to lose weight, and you’re less likely to hurt yourself.
