How You Can Add Wrist Weights To Your Workout Routine

Wearable weights, like wrist weights, can help you during your workouts. They wrap around your wrists and strap on with Velcro so you can exercise without having to hold weights. According to the American Council on Exercise, wrist weights should be 1-3 pounds. They can add some resistance to any exercise routine, but especially cardio

Wrist weights increase the total weight you need to move when exercising. Strap on wrist weights for your aerobic exercise, and you'll see your heart rate increase by 5-10 beats a minute. You'll even burn about 5-15% more calories during your workout, compared to doing the same thing without the wrist weights. The Harvard Medical School adds that wrist weights are perfect for anyone with a weakened grip and who can't hold a dumbbell. You can do the same exercises you would do with dumbbells using wrist weights, like curls or rows. 

Talk to your doctor about working out with wrist weights first, especially if you have any problems with your joints or your back, or if you have balance problems (via WebMD). Are you ready to add wrist weights to your workout routine?

How to walk with wrist weights

Putting on some wrist weights for your walks will add intensity to simple exercises. Greatist recommends starting with 1-pound wrist weights to avoid injury and strain on your arms and shoulders. If you're a beginner, keep your workouts to 10-15 minutes and maintain a steady pace. Make sure your posture is good throughout your walk by checking in with your form constantly. Warm up with a slow walk for 5 minutes, and stretch when you're done. 

Don't forget to remove your wrist weights before you start stretching. When the 10-15-minute workouts become easy for you, add more time. Eventually, you can add some speed and an incline for a challenge. Use your treadmill settings to go up for a slight incline, or find a small hill if you're walking outside. 

According to WebMD, adding wrist weights to your walks can boost the intensity significantly. Along with ankle weights, they can make a walk at 4 miles per hour almost equivalent in intensity to running at 5 miles per hour. There are some targeted exercises you can do with wrist weights, too. Halle Berry has some favorites — and look at her arms.

Halle Berry's wrist weight exercises

Halle Berry took to Instagram to post a photo of herself using wrist weights, showing off her sculpted, toned arms. She tagged her fitness trainer, Peter Lee Thomas, saying they would share 3 of her favorite moves with wrist weights. Women's Health captured the videos with Halle Berry and her trainer. The first exercise is shoulder circles, where Halle is standing with feet shoulder-width apart and arms out to the sides. Her hands are open with palms facing away. With her arms parallel to the floor, Halle moves her arms in a small circular motion, clockwise and counterclockwise. 

The second exercise is flys, working the shoulders and back. Halle and Peter are standing with their feet together, knees slightly bent, and bent forward at the waist. They keep their elbows slightly bent while bringing their arms up and then down, touching palms. An excellent way to remember the movements of this exercise is by mimicking a bird flying, hence the name. 

The third move is plyo squats, also known as jump squats. Halle and Peter have their feet close together and reach down to the ground while squatting. Then they reach their arms up while jumping. While these exercises aren't for everyone, they are undoubtedly effective.