Understanding the importance of balancing work, family and fitness is the first step towards a more fulfilled life. Each aspect plays a crucial role in your overall happiness and wellbeing. Work provides you with a sense of purpose and financial stability, family gives emotional support and joy, and fitness promotes your physical health and mental clarity. Therefore, striking a balance ensures that you excel in all areas without feeling overwhelmed or guilty for neglecting one for the other.

In today’s fast-paced world juggling multiple responsibilities can often leave little time for self-care and exercise. However, by implementing some practical strategies and making a few adjustments, it is possible to find the time for a healthy lifestyle without compromising work and family life. In this article we will cover how to set realistic goals, manage your time effectively, and integrate fitness into your daily life for a healthier, happier you.

Discover our essential tips for balancing work, family and fitness!

1 Set Realistic Goals

Short term and long-term goals

It is well researched that setting specific goals for yourself can help you achieve the best results. These need to be both short- and long-term results to get to the outcome you are looking for overall. Setting achievable short-term goals for your career, family life, and fitness routine can provide you with immediate targets to work towards, create immediate new habits and ensure you are focusing your attention in each area, helping you to review where these may be out of balance. These might include completing a project at work, spending quality time with family each week, training for a race or achieving a new fitness milestone. Whatever your goal, notice when you see some improvements and use that as motivation to keep going! Small steps can lead to long term habits.

It is also important to identify your long-term aspirations in each area to guide your daily actions and decisions, to ensure your short-term goals will lead you to achieve this bigger vision. Whether it's longer-term career advancement, nurturing strong family relationships, or maintaining a healthy lifestyle and functional fitness for your future health as you age, having clear long-term goals keeps you motivated. Visualising what that looks like, how you will feel, what you want to achieve will help you keep on track with those short-term targets. Keep that bigger picture in your mind when you lose motivation or consistency, will strengthen your commitment and resolve.

2 Prioritise Your Time

Take a flexible approach

Balancing doesn't mean allocating an equal amount of time to work, family, and fitness. It's about prioritising your time based on your goals, responsibilities, and personal values. Understand that these priorities might shift over time, change month to month, and be flexible in adjusting your focus as needed to achieve your short- and long-term goals. For example, training for an event or a big work project, may take more focus one month, which you can plan to balance out in the following month, such as arranging family plans to look forward to together.

Dedicate uninterrupted time for your family, creating meaningful experiences and building stronger bonds. Having this focused time, whether a day out at the weekend, a date night with a partner, half an hour before bed to read with the children or arranging time to play a game together, will help ensure you schedule in family time and reduce the guilt when you are working or focusing on your health and fitness. Then you can incorporate regular physical activity into your routine, whether it's a morning workout, a lunchtime walk, or an evening class can help ensure your fitness plans do not interfere with your work and family time.

Recognise that you can't do everything. Learning to say no to less important tasks or events can free up time for your priorities. Once you have identified what those priorities are, use that as a framework to kindly turn down things that don’t help you achieve your goals, or compromise your time for fitness, work and family if you are struggling to fit everything in.

3 Integrate Fitness into Daily Life

Create Healthy Habits

Set yourself up for success! Create rituals and routines to make it easy to get started and continue, as suggested by James Clear’s atomic habits. If you plan to work out in the morning, leave your clothes and kit out ready to go. If you want to eat more healthily, plan and prep you lunch and meals ahead of time to avoid the unhealthy treats you crave when you are hungry (healthy food doesn’t have to be boring, find better recipes!). If you are struggling to drink enough water, use a water bottle to help you track your hydration throughout the day.

At-Home Workouts

Efficient workout routines that can be done at home, save time on commuting to a gym, changing rooms and waiting in line for equipment. A quick 20-minute workout can be all you need for a full body session, taking minimum time and maximum results for your health and fitness. We have some great workouts to get started on our Workout Centre or find our favourite trainers on our You Tube channel and discover different types of workouts and programmes to suit you, such as Sarah from Find UR Fit!  If you are a beginner looking to get going, Amp’s starter bundle can help you start to increase the intensity and resistance in your workouts.

Active Family Outings

Incorporate fitness into family time with activities like hiking, biking, or playing sports together. It's a fun way to stay active and spend quality time with loved ones. Home workouts can also be enjoyed with the family, for example Joe Wick’s You Tube family workouts are a great option to enjoy movement together.

Yoga has been shown in research to enhance physical health, mental clarity, and emotional balance, as well as family bonding, promoting health, happiness and well-being for everyone. Family fitness is a positive step in setting a foundation for a lifetime of wellbeing.

4 The Role of Technology

Take advantage of digital resources and leverage technology like fitness apps, online workout videos, or virtual classes, allowing you to exercise at your convenience and eliminate the time spent commuting to the gym. You can also plan your meals and manage your schedule more effectively. Daily reminders for steps with the Apple Health app and time out for meditation such as Head Space, can ensure you end the day feeling in control, and not frazzled. Often just 5 minutes can make a huge difference to how you feel.

5 Maintaining Motivation and Discipline

Staying motivated and disciplined is key to achieving a balance. Set up rewards for achieving your goals and find an accountability partner to keep you on track (research has shown this will help keep your commitment and motivate you to get out of the door). Keeping track of your progress is one of the best ways to stay motivated as it can help you see how far you've come. Create a fitness tracker tailored to your goals and tick off your workouts, healthy meals, walks and recovery. Setting intentions for the day and the week can be a strong motivator to keep on track, one way of doing this is by daily journaling or just writing down your goals again to reinforce them.

6 Eat healthily

Balancing work, family, and fitness can often lead to unhealthy food choices due to time constraints. Good nutrition is essential for energy and health, especially when balancing multiple responsibilities. Combat this by practicing efficient meal planning and preparation, having healthy snacks on hand can help you maintain a balanced diet amidst a busy schedule (see our guide for a healthy smoothie recipe here). Ensuring you put good fuel in (whole foods, complete proteins, complex carbs, healthy fats) will give you the energy you need for your day and workouts. Eating fast food, refined sugar, processed snacks, won’t provide the energy or willpower needed to stay on track. This also includes hydration and drinking plenty of water throughout the day.

 7 Prioritise Self-Care

Make yourself a priority by setting aside time for self-care activities that promote your mental and physical health. This can be as simple as scheduling regular workouts or blocking out time just for meditation, relaxation and good sleep patterns. Establish boundaries to protect this time and communicate your needs to your family and colleagues, so they understand the importance of your self-care routine.

 As well as exercise, rest and recovery are crucial aspects of any workout and wellbeing routine. Make sure to give your muscles enough time to recover, and don't forget to stretch before and after your workout. You can also use our foam rollers and stretching bands to help relax your muscles. When used regularly after exercise, it can help increase your range of motion, flexibility and mobility while boosting circulation and lymphatic flow to relieve inflammation and soothe your muscles.

In summary

Set realistic goals: Set short-term and long-term goals in each area to provide direction and motivation.

1. Prioritise your time: Flexibly allocate time based on your priorities and adjust as needed. Dedicate uninterrupted time for family and incorporate regular physical activity into your routine.
2. Integrate fitness into daily life: Create habits and routines that make it easy to incorporate exercise into your day. Utilize at-home workouts, mix up your routine, and involve your family in fitness activities.
3. Use technology: Take advantage of fitness apps, online workouts, and virtual classes to save time and exercise at your convenience.
4. Maintain motivation and discipline: Set up rewards for achieving your goals, track your progress, and find an accountability partner to stay on track.
5. Eat healthily: Practice efficient meal planning and preparation to maintain a balanced diet amidst a busy schedule.
6. Prioritise self-care: Set aside time for self-care activities that promote mental and physical health. Establish boundaries and communicate your needs to your family and colleagues.

Conclusion

The key to achieving the best results from your home workout plan is commitment and consistency. It's important to stick to your schedule and make exercise a regular part of your routine. Balancing work, family, and fitness is an ongoing journey that requires commitment, flexibility, and a positive mindset. Setbacks are a natural part of life, things happen and sometimes our perfect timetable doesn’t go to plan. Be flexible and adaptable, and don't get discouraged if you miss a workout or two. Just get back on track and keep going!

Every month women strap in for a rollercoaster of hormonal, physical and emotional changes as they journey through the menstrual cycle. What many women don’t realise is that with the right knowledge, you can actually use your menstrual cycle to your advantage when planning your health and fitness routines in order to achieve the best results.

Each phase of your cycle has hormonal dips and increases, meaning our nutritional needs vary in different phases and certain exercises are better to perform at certain times of the month. This should not be seen as a weakness, but more of an opportunity to optimise your health and fitness in line with how your body feels and what it needs. Doing this can ensure you look and feel your best month to month.

Let’s take a look at how you can sync up your workouts and nutrition to work with your body, not against it.

Week 1: Menstruation - Take it easy

The first day of your period marks the beginning of your menstrual cycle. In this phase, your body is shedding the womb lining and you may experience fatigue, muscle aches, cramps, bloating and mood swings - hardly conducive to feeling motivated and ready to hit the gym.

It’s important not to be too hard on yourself at this time. If your energy levels are really low and you just don’t feel up for your usual intense workout - that’s okay. Listen to your body and give it what it needs. Instead of pushing yourself to extremes in the gym, opt for gentler activities like yoga, which has been scientifically proven to help ease menstrual symptoms such as cramps, breast tenderness and bloating. Plus, yoga can help reduce stress and improve your mood.

Nutrition tip: Iron is your best friend during menstruation, as you lose blood and iron through your period. Incorporate iron-rich foods like spinach, beans, and lean meats into your diet to help replenish your iron levels and keep your energy up.

Week 2: Follicular phase - Get your groove on

As you move into the follicular phase, which typically starts right after your period ends, you'll notice a surge in energy and a boost in mood. This is the perfect time to ramp up your workouts and challenge yourself with more intense exercises.

Cardiovascular activities like running, cycling, or swimming are excellent choices during this phase. Equally, this time of the month is ideal for incorporating some strength training into your workouts, whether that’s body weight exercises such as squats and push-ups, or training with weights. Your body's increased endurance, improved muscle recovery and better mental stamina will make it easier to push yourself at this time of the month, allowing you to achieve your fitness goals.

Week 3: Ovulation - Step up the intensity

During this phase, your oestrogen levels are at their peak which can make you feel radiant, sprightly and in the mindset to conquer anything. 

It’s time to capitalise on these feelings by continuing your challenging workouts, perhaps adding some more strength training to the mix and higher intensity exercises such as HIIT (high-intensity interval training).

HIIT involves short bursts of intense activity followed by short periods of rest. Multiple scientific studies have found that HIIT is one of the most beneficial forms of exercise for our health, helping reduce the risk of various diseases, torch through the calories, and increase muscular and cardiovascular fitness.

Nutrition tip: Load up on whole foods, protein, antioxidants and omega-3 fatty acids to nurture and nourish your body. Berries, nuts, and fatty fish like salmon are some of the best foods to eat during ovulation. Research has also found that a diet high in plant-based foods, folic acid, and unsaturated fats, can help increase your chances of getting pregnant - if that is what you want.

Week 4: Luteal Phase - Take your foot off the gas

In the luteal phase, your body is preparing itself for a potential pregnancy. Unfortunately, this phase often brings with it the unpleasant premenstrual symptoms (PMS) we all know and hate - bloating, muscle weakness and low mood are not ideal for hitting the gym. But fear not, you can still maintain your health and fitness goals.

If you struggle with PMS, take your foot off the gas a bit and choose lower-intensity workouts like Pilates, yoga or brisk walking. These exercises are still great for endurance and building muscle mass and can also help reduce bloating and relieve tension. Listen to your body and don't push yourself too hard if you’re not up for it – it's okay to take it easy when you're feeling a bit beastly.

Nutrition Tip: At this time of the month, it’s normal to feel food cravings. To tame those cravings, reach for healthy snacks like almonds, Greek yoghurt, and dark chocolate. These options can help satisfy your cravings without derailing your healthy diet.

Foods high in vitamin D such as salmon or mackerel can also help reduce PMS symptoms such as irritability. Broccoli is high in vitamin A which helps regulate fluctuating hormones; pumpkin seeds are packed with magnesium to help lift your mood and prevent water retention; and eggs are a nutrient powerhouse, containing vitamins D, B6 and E, all of which can help ease PMS.

Summary

The key to success in tailoring your health and fitness routine to your menstrual cycle is flexibility. Your body is unique, and what works for one person may not work for another. Experiment with different approaches and find what feels best for you. It’s important to remember that it’s okay to take it easy sometimes and that this doesn’t mean you can’t achieve your fitness goals. By tuning into your body's natural rhythms and embracing the ebb and flow of your cycle, you will be able to maximise your results and ensure you feel good doing it.

Choose from our range of sustainable floor mats, including our eco-friendly, vegan suede and natural rubber yoga and Pilates mat and our cushioned recycled fitness mats, to support all your home workouts and studio classes.

Over recent years, seaweed has experienced a surge in popularity, with more individuals incorporating it into their snacks, salads, and skincare routines. The question arises: what makes seaweed so sought after?

Seaweed is a nutritional powerhouse, rich in the essential nutrient iodine which is vital for the production of thyroid hormones in the body. These hormones play a pivotal role in vital bodily functions such as metabolism, energy levels and brain health. Insufficient iodine leads to hormonal imbalance caused by an underactive thyroid which can result in tiredness & low energy, weight gain, dry skin and brain fog. Seaweed is also a forgotten food with evidence suggesting that consumption of seaweed since prehistoric times contributed to the evolution of the human brain.

Now, let's explore the 5 key benefits of incorporating seaweed into your diet:

Natural energy boost

One of the primary symptoms of iodine deficiency is low energy and persistent fatigue. As the richest natural source of essential iodine, seaweed can provide a natural energy boost by supporting production of thyroid hormones which are responsible for the body making energy. 

Support your mental health

Insufficient iodine intake can contribute to anxiety, depression and a low mood. Lower levels of T4 and the active thyroid hormone T3 can negatively impact levels of serotonin, dopamine and GABA - all of these neurotransmitters influence cognition, behaviour and mood. Adding seaweed to your diet is a great way to naturally lift your mood. 

Unlock your natural glow from within

Seaweed has been incorporated into skincare for centuries, but did you know consuming seaweed can be the secret to radiant, glowing skin? Your thyroid hormones help skin regenerate. When your thyroid is imbalanced and hormone levels are low, this regeneration doesn’t occur as often and can lead to dry and flaky skin. Consuming seaweed for optimal iodine intake is key to keeping your skin cells healthy for that natural glow.

Balance your metabolism

An underactive thyroid caused by iodine deficiency can cause a slow metabolism and encourage fat to be stored as fat rather than be burned as energy. If you’re struggling with weight management, adding seaweed to your diet will improve your metabolic rate and your energy levels. 

Promotes women's health

Thyroid hormones play a vital role in various natural processes, including bone health, metabolism, reproductive health, and brain health. Iodine is essential at all life stages, but particularly for women during pregnancy, postpartum and the menopause making it crucial for overall well-being. For example, during the menopause, many menopausal symptoms are analogous with those of iodine deficiency such as dry skin, low energy and brain fog making it imperative to ensure optimal iodine intake during this life stage. 

Seaweed is a powerful superfood with a plethora of benefits yet eating seaweed every day is not necessarily to the preference of the western diet and everyone's palate! To make it easy to give your body the nutrition it needs, Doctor Seaweed’s award-winning supplements contain a blend of sustainable Scottish seaweed with plant-based vitamins to ensure adequate iodine intake - just one capsule a day contains the same iodine content as a portion of white fish. This ensures you are giving your body essential nutrition from a natural food source for optimal absorption.

Menopause marks a significant phase of change in a woman's life. This natural transition can bring about a range of challenging physical and emotional shifts, but they don't have to be daunting. With the right knowledge and coping strategies, you can embrace this new chapter and ensure you feel your best. 

In this blog, we'll delve into the importance of healthy eating, the benefits of exercise and suitable exercise types to help you navigate menopause with confidence.

A quick overview of the menopause

The menopause is a phase all women go through at some point in their lives and for some, it can be a difficult time. Before we discuss how to make this transition as easy as possible, let’s just quickly clarify the difference between perimenopause and menopause*.

Perimenopause is the transitional period leading up to menopause and typically begins in a woman's mid-40s, although it can start earlier,. During this phase, oestrogen levels start to decline, often causing irregular menstrual cycles, changes in mood, and various physical symptoms such as vaginal dryness and hot flushes. 

Menopause typically occurs around the age of 50 (again sometimes earlier) and signifies the end of your periods. When you have gone a full 12 months without a period, you have officially reached the menopause. This change happens due to a continual decrease in the production of reproductive hormones like oestrogen and progesterone, which causes symptoms such as hot flashes, night sweats, vaginal dryness, and mood swings. There’s no denying that these symptoms can be uncomfortable and distressing, which is why we’re here to help with some easy lifestyle strategies that can help you stay on form.

Re-assess your diet to support your body’s changing needs 

As you age and enter perimenopause and menopause, everything starts to change, including your body’s nutritional needs. This is because fluctuations in hormones can contribute to weight gain, bone density loss, higher cholesterol and emotional imbalances. Whilst this sounds scary, incorporating certain nutrient-rich foods and eating a well-balanced diet is a simple and effective way to help you manage these changes and ensure you remain healthy. Here are some of the best and worst foods to eat during the menopause*.

Calcium and vitamin D: These nutrients become even more essential during menopause to support bone health and prevent osteoporosis, a bone condition that is common in menopausal women. Include dairy products, leafy greens, fortified foods, and fatty fish like salmon in your diet, as these are high in calcium and vitamin D which help support bone growth.

Fibre-rich foods: Menopause can sometimes bring digestive changes like bloating and constipation. Fibre-rich foods like whole grains, fruits, vegetables, and legumes aid digestion, ease uncomfortable symptoms and help maintain a healthy gut.

Healthy fats: Omega-3 fatty acids found in foods like fish, flaxseeds, and walnuts are beneficial for heart health and reducing inflammation. Including these fats in your diet is particularly important for menopausal women whose risk for cardiovascular problems is much higher.

Phytoestrogen-rich foods: Phytoestrogens, found in soy products, flaxseeds, and whole grains, can mimic oestrogen and alleviate some menopausal symptoms* such as hot flushes.

Limit processed foods and added sugars: These can exacerbate mood swings, weight gain, and low energy and contribute to inflammation, which can lead to a whole host of health issues.

Benefits of exercise during menopause and perimenopause

Regular exercise alongside a healthy diet is the most effective way to keep you feeling your best through menopause and beyond. Here are just a few of the remarkable benefits:

Mood lifting: Exercise triggers the release of endorphins, which are happy chemicals in the brain that help alleviate mood swings, anxiety, and depression, which is experienced by some women during the menopause shift.

Weight management: Unfortunately, as you get older, hormonal changes make it easier to gain weight, particularly around the stomach. Regular exercise can help you keep the weight off and reduce the risk of health conditions associated with being overweight.

Bone density: Weight-bearing exercises like walking, jogging, and strength training help maintain bone density because they stimulate bone cells to create new bone tissue. This makes your bones denser, less prone to fractures and reduces the risk of osteoporosis.

Heart health: A decline in oestrogen can make blood vessels less flexible and increase bad cholesterol levels, both of which contribute to heart disease. Engaging in aerobic exercises like swimming, cycling, and brisk walking helps strengthen the heart muscle and maintain healthier cholesterol levels*.

Better sleep: Sleep is often disrupted during menopause which can leave you feeling tired and in a low mood the next day. Regular physical activity can help you get a better night’s sleep, so you can wake up feeling refreshed and energised.

Recommended exercise types

Cardiovascular exercises: Cardio improves heart and lung health, boosts your mood and can help you sleep better at night. If possible, it is recommended that women get at least 150 minutes of moderate-intensity aerobic activity per week during menopause. Walking, cycling, dancing, and swimming are excellent choices.

Strength training: Strength exercises help maintain muscle mass and bone density, improve metabolism and ease anxiety and depression. Incorporate resistance exercises like weight lifting or bodyweight exercises such as the plank and squats two or more times a week for best results.

Yoga, pilates and tai chi: These exercises enhance flexibility and balance, which are often reduced during menopause due to a loss of muscle mass. They also involve relaxation, meditation and a mind-body connection, helping ease any stress and anxiety you may feel during this difficult time.

Conclusion

Menopause and perimenopause are natural stages of a woman’s life that come with their own set of challenges. But by looking after yourself and focusing on healthy eating and staying active, you can navigate this transition and enter a new chapter of your life in the best position possible. Remember, every woman's experience is unique, so listen to your body and make adjustments to do what’s right for you. 

References

Perimenopause and Menopause - https://www.nhs.uk/conditions/menopause/symptoms/

Some of the best and worse foods to eat during the menopause -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308420/

Help to alleviate the symptoms of hot flushes - https://www.sciencedirect.com/science/article/pii/S0022316622071905?via%3Dihub

Recommended weekly exercise levels - https://www.bupa.co.uk/newsroom/ourviews/menopause-exercise

https://www.bupa.co.uk/~/media/Images/HealthManagement/Infographics/menopause-exercises/menopause-exercises.pdf

Strengthen heart muscles and maintain healthy cholesterol - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3296386/

In the pursuit of a healthier and happier lifestyle, every choice we make matters. Why not make these choices both functional and fashionable? Our ankle wrist weights are designed to blend seamlessly into your home fitness routine. From HIIT to barre, these weights are more than just fitness accessories; they’re tools that can take your health and fitness journey (as well as your yoga, Pilates and sculpt) up to new heights. 

Functional Style That Moves With You 

With a sleek and stylish design, these weights elevate your aesthetics while they intensify your workout. The elasticated velcro bracelets provide a secure fit, ensuring that your focus remains on your exercises and not on readjusting the weights. The velcro strap also enables you to remove and add the triangle weights individually so you can adjust the weight to your own strength level and fitness goals. 

Gone are the days of uncomfortable sandbags. Our weights, in a variety of colours. are engineered with your comfort in mind. The soft silicone ensures a gentle contact with your skin, preventing irritation, even during prolonged use. Say goodbye to distraction and discomfort, these weights are your companions for a seamless and enjoyable workout experience. 

‘The stretch velcro makes these super comfortable to wear and to workout in. The weights are made from a smooth material so cause no rubbing or irritation to the skin. They can be easily taken off to adjust the overall weight.’ Alicia, Barreesthetique. 

What are the Health Benefits of Ankle Wrist Weight Exercises? 

Although seemingly small and unassuming, ankle weights can really add to your strength training routine and create enough resistance for an effective workout. There are numerous benefits of adding ankle wrist weights into your home fitness routine, and working out at home can enhance your ability to maintain consistency and stay on track with your health and fitness goals. 

1. Muscle toning and sculpting: The added resistance from wrist ankle weights intensifies your exercises, helping you to target specific muscle groups more effectively. When using the weights your muscles must work harder, increasing the lean mass of muscle over time. This leads to better muscle definition and toning in your legs and glutes. Maintaining and building muscle is a key area to focus on, particularly as we age.

2. Increased strength: Ankle wrist weight exercises challenge your muscles to work against resistance, which contributes to increased muscle strength and challenges the cardiovascular system. Strengthening your lower body muscles enhances overall functional fitness and reduces the risk of injuries.

3. Calorie burn and weight management: Introducing resistance to your workouts with ankle weights elevates your heart rate and increases the energy expenditure of each exercise. This aids in burning more calories and contributes to weight management.

4. Improved bone health: Weight bearing exercises, such as those involving wrist ankle weights, are beneficial for bone health. These exercises encourage bone density management and reduce the risk of osteoporosis, a key area to focus on particularly as we age and during perimenopause and menopause.

5. Enhanced balance and stability: Engaging your muscles against resistance enhances your proprioception and balance. This is particularly important for stability in daily activities and injury prevention, therefore greatly beneficial for future proofing your health and fitness as you age. Try and incorporate balance exercises into your fitness routine. 

6. Lower body fat: There is a study which shows that participants who wore ankle weights three days a week for at least 20 minutes showed ‘significant improvements’ in their waist circumference, body fat percentage and skeletal muscle percentage (Journal of Taibah University Medical Sciences). 

Ankle Wrist Weight Exercises for Your Wellbeing  

Ankle wrist weights can help improve your wellbeing and everyday health and fitness with two pieces of kit in one! A fantastic way to train the upper and lower body with a small weight that can be easily stored away. Some great exercises to do would include; 

Leg lifts and extensions: Add resistance to leg lifts and extensions to strengthen your lower body muscles, promoting better stability and balance, shown to be important for a longer life! 

Arm raises and punches: Incorporate these weights into your arm exercises to boost your upper body strength, tone your muscles and release some stress! You also do not need grip strength to be able to get your arm workout done which is a benefit for anyone with a hand injury or mobility condition. 

Walking: Strap on these weights for an extra challenge during your walks. You will engage more muscles, burn more calories, and intensify your cardio sessions, but remember to keep good form throughout your activities to prevent injury. Research in the Journal of Applied Physiology has found that adding light weights to a 4-mile-per-hour walk has a similar intensity as running at 5 miles per hour, which is a big win! 

Pilates, yoga, and barre: Elevate your barre workout, yoga flow and Pilates routines by wearing these weights. They will intensify your stretches and poses, helping your build flexibility and muscle endurance. 

Dance workouts: Turn up the fun factor in dance workouts by adding these weights, either around your ankles or wrists, or both! Your moves will become more dynamic, enhancing your coordination and rhythm. 

 You can find lots of guidance, examples, and home workouts to get started on our Instagram (@ampwellbeing) and You Tube channel (@ampwellbeing) or sign up to our emails for exclusive workouts and downloads. 

Your 30-minute Ankle Weight Home Workout Plan 

These exercises are designed to tone and sculpt your legs and glutes, complete each exercise with a rest in between sets for a 30-minute lower body workout.

1. Squats with Leg Lifts 

Stand with your feet hip-width apart with the ankle weights on. Perform a regular squat by bending your knees and lowering your hips. As you return to the standing position, lift your left leg straight to the side, engaging your outer thigh. Repeat on the other side. Aim for 3 sets of 12-15 reps on each leg.

2. Donkey Kicks 

Start on all fours with your wrists aligned under your shoulders and your knees under your hips and the weights strapped around your ankles. Keeping your knee bent, lift your left leg toward the ceiling, focusing on your glutes. Lower the leg back down without touching the floor and then lift it again. Complete the set on one leg before switching to the other. Aim for 3 sets of 15-20 reps on each leg. 

 3. Fire Hydrants with Leg Extension 

Begin in the same all-fours position with the ankle weights on. Lift your left knee out to the side while keeping your foot flexed. From there, extend your left leg straight out behind you, engaging your glutes. Bend your knee and return to the hydrant position. Do a set on one leg before switching to the other. Aim for 3 sets of 12-15 reps on each leg. 

4. Glute Bridge with Leg Lift 

Lie on your back, knees bent and feet flat on the floor. Place the ankle weight just above your ankles. Lift your hips off the ground, creating a straight line from your shoulders to your knees. Keeping your core engaged, lift your left leg off the ground while maintain the bridge position. Lowe the leg and repeat with the other leg. To intensify the move even more, lift your toes off the ground and dig your heels in during the bridge position. 

 5. Standing Glute Kickback 

Stand upright with your feet hip-width apart and the weights strapped around your ankles. Shift your weight onto your right leg and lift your left leg, straight back, engaging your glutes. Lower your leg and repeat on the other side. You can hold onto a stable surface for balance if needed. Aim for 3 sets of 12-15 reps on each leg. 

Your 30-minute Wrist Weight Home Workout Plan 

These exercises are designed to tone and sculpt your arms, shoulders, and upper body. Carry out each exercise for 20 seconds, rest and repeat 3 times, resting in between sets. Complete each exercise and you have added a 30-minute upper body workout into your day.

 1. Shoulders 

Raise your arms with bent elbows to the side, in line with the shoulders in a box position with your upper arms parallel to the floor and your forearms pointing upwards to the sky, palms facing forward. Close your arms together with your palms now facing each other in front of your body. Return the arms to the side and then raise the arms straight up above the head. Return to the start position and repeat. 

2. Reverse fly 

Stand with your feet at shoulder width apart and squat down into a chair position with your arms extended out in front of you, pointing down to the floor, palms facing each other. Squeeze the shoulders and back and raise the arms out of the side, palms facing the floor.

 3. Arm circles  

Hold both arms out straight and move in small circles for 20 seconds, rest and repeat 3 times. Then reverse the circles and start again in the opposite direction!

4. Triceps kickbacks 

Stand with your feet at shoulder width apart and squat down into a chair position with your arms extended out behind you in line with your back. Bend your elbows to 90 degrees and then extend your arms back behind you again, engaging your back and core muscles for stability.

 5. Ballet arms 

Stand with your feet together in a ‘v’ position and arms at your sides. Raise the arms in front of the body to shoulder height, maintaining a soft bend in the elbows with the palms facing your chest and fingertips touching. Keep your shoulders relaxed and the squeeze the shoulder blades together and engage your muscles while extending your arms out to the sides. Pause and draw the arms back in front of the chest until the fingertips touch. Repeat for 20 seconds, rest and repeat 3 times. 

 Remember to maintain proper form and engage the targeted muscles throughout each exercise. Gradually increase the intensity by either adding more reps or sets.  

Our favourite ankle wrist weight FAQs 

Can I use ankle wrist weights in water? 

One of the best features of our ankle wrist weights is their versatility. They are designed to enhance a wide range of exercises, allowing you to tailor your routine to your fitness goals. From strength training to cardio workouts, these weights will add a new dimension to your home fitness programme. Even better, they are water and sweat proof so are easy to keep clean and can be used in the swimming pool to aid rehabilitation and strength work. 

How heavy should I start with the ankle wrist weights? 

The best weight level to choose will vary from person to person depending on strength level, experience, and joint health. Consider your current fitness level, your preferred fitness workouts and your fitness goal when selecting your ankle wrist weights. Remember to start light and gradually increase your resistance as you become stronger, a good guidance is to start with 1-2lb per leg. However different exercises will call for different weights and therefore they will always be of use in your home gym or studio kit. The Amp Wellbeing ankle wrist weights come in 2lb (1lb per weight) and 4lb pairs (2lb per weight) to cover a variety of exercises and workouts, they are also adjustable so you can remove some of the triangle weights to start with a lighter weight in total and then build the weight level back up. 

Are the ankle wrist weights adjustable? 

Yes, as mentioned above the velcro strap enables you to remove and add the triangle weights individually so you can adjust the weight down and back up to match your own strength level and fitness goals or to suit the workout you are doing. 

How do I prevent injury with wrist ankle weights? 

The extra weight will add a level of stress to your joints, which in moderation is beneficial but be mindful of keeping good form and using them in conjunction with other fitness methods for a full fitness solution.  

While injury risk is low when using wrist ankle weights, as a beginner try starting the exercises with just your bodyweight and then incorporating the weights as you get stronger, increasing the weight gradually as you improve fitness and strength in those exercises. If you feel any pain or are recovering from an injury, always check with a professional before starting any routine. 

Remember to roll your shoulders back and down to prevent them from rounding up towards your ears during movements and maintain a slight bend in your elbow when your arms are extended to prevent hyperextension or injury. 

How often should I wear ankle wrist weights? 

We recommend using the ankle wrist weights a few times a week for short periods at a time during your workouts, so you are not overloading the joints on a consistent basis.  

Let us know if you have any other questions! 

Our summary on ankle wrist weights 

Ready to strengthen your arms, legs, and glutes with a budget friendly piece of home gym kit? You will use your ankle wrist weights for your home workouts on repeat and the best thing about them is they are small, portable, and easy to store away. Ankle wrist weights are a brilliant addition to your conditioning routine, buts don’t be fooled, they are a tough addition which will make you work! 

Incorporating ankle wrist weights into your home fitness routine isn’t just about exercises; it’s about embracing a lifestyle that prioritises your health and wellbeing. With regular use, you will notice improvement in your strength, endurance, and overall fitness level. Plus, the added resistance can contribute towards increased calorie burn, helping you achieve your weight management goals. With consistent effort and the exercises recommended, you’ll be well on your way to toning and sculpting your legs and glutes, all while enjoying the comfort and style of your ankle weights, from your own home gym.  

Shop your new home gym ankle wrist weights here.