How Many Calories Can a Person Burn With Ankle Weights On?

Wearing ankle weights can increase the resistance level of your workout and enable you to burn extra calories. Using ankle weights can strengthen muscles and improve muscle and cardiovascular endurance, but may also increase your risk of injury.

A woman is wearing ankle weights. Credit: kicsiicsi/iStock/Getty Images


The number of calories you burn while wearing ankle weights depends on the length of time you wear the weights, the value of the weights you use, the intensity of your activity and your own body weight.

Calories Burned

A 140-pound woman wearing 5-pound ankle weights will burn around 38 calories in 10 minutes while walking briskly. A 165-pound individual without ankle weights will burn 43 calories, and wearing 5-pound weights will burn 45 calories, according to ACE Fitness.


Ankle weights may increase your risk of injury if you have weak or sensitive joints. You can burn the same amount of calories without wearing ankle weights by simply increasing your level of intensity.

Load Comments

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use , Privacy Policy and Copyright Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.