Does Walking With Ankle Weights Burn More Calories?

Short Answer: Yes, walking with ankle weights can burn more calories because your muscles work harder to move against the added resistance. But the real question is whether the extra calorie burn is worth the potential strain on your joints. Let’s break it down.

How Ankle Weights Affect Walking

When you walk, your body repeatedly lifts and swings your legs. By adding ankle weights, you increase the energy cost of each step, which raises calorie expenditure. This means even a short walk with ankle weights can feel more challenging compared to the same walk without them.

Benefits include:

1) Higher calorie burn: More effort = more energy used

2) Increased muscle activation: Glutes, hamstrings, quads, and hip flexors engage harder

3) Improved endurance: Over time, walking with resistance can boost stamina

How Many Extra Calories Can You Burn?

The exact number depends on your body weight, pace, and the weight of the ankle straps. Research shows that even light weights (1 to 3 lbs per ankle) can increase calorie burn by 5 to 15 percent during steady walking.

For example:

1) A 30 minute walk might burn 150 calories normally

2) With light ankle weights, you may burn 165 to 175 calories

This might not sound huge, but over weeks of regular walking, those extra calories add up.

Why Heavy Ankle Weights Are Risky for Walking

While light weights can safely increase calorie burn, heavy ones (like 10 to 20 lbs per side) may overload the knees, hips, and ankles. The repetitive stress can cause strain or discomfort.

That is why experts suggest keeping ankle weights light for walking and saving heavier weights for controlled strength training like glute kickbacks, step ups, or core moves.

The Smarter Way to Burn More Calories

If your main goal is calorie burn, ankle weights are just one tool. To keep things safe and effective:

1) Use lighter KURLA weights (around 4 lbs) for short walks

2) Limit weighted walks to 10 to 20 minutes

3) Focus on posture and even stride instead of speed

4) Use heavier loads during strength training, not long cardio sessions

This way you combine the calorie boost from weighted walking with the muscle shaping benefits of strength workouts.

Why Choose KURLA Fitness Weights

Unlike basic straps that slip or rub, KURLA Glute Ankle Weights feature:

1) Dual straps plus heel strap for a secure no slip fit

2) Padded breathable design for maximum comfort

3) Weight options from 4 to 40 lbs so you can scale from calorie focused walks to advanced glute sculpting

4) Ergonomic build to keep movements natural and safe

For those who want structured programs, the 18 Page KURLA Training Guide includes routines for walking, Pilates, glutes, and more.

Final Thoughts

Walking with ankle weights does burn more calories, but the increase is modest and should be balanced against joint safety. Light loads are best for walking, while heavier weights shine in sculpting and strength sessions.

If you want ankle weights that are comfortable, secure, and versatile enough for both walking and serious training, KURLA Fitness is the clear choice.