Workouts To Get Rid Of Thigh Fat – Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness – By Tamera Clifton, CPT – Updated on April 18, 2023

Losing fat typically involves a sustainable, nutritious eating plan along with regular exercise. You can strengthen the muscles in your legs with strength training and cardio exercises.

Workouts To Get Rid Of Thigh Fat

The inner thigh area can be a serious anxiety trigger for many people. It’s an area that tends to lend itself to fat storage and is up there with the lower abdomen and upper arm for inclusion in the question that trainers often get: “How can I lose this?”

Workouts To Get Rid Of Cellulite On Thighs, Legs & Butt

I totally relate to this and still feel the sting of my eighth grade friend who compared my thighs to the shape of a wing because of that little curve of adipose at the top.

I grew up in the age of the Thighmaster and “toning exercises” clipped from my mom’s women’s magazines, and I put in the hours trying to shrink that jiggly little piece of myself away.

In college, while working as a personal trainer and taking many anatomy and training classes in pursuit of my exercise science degree, I learned that strengthening the inner thighs won’t actually burn the fat there.

At best, with inner thigh exercises you will build stronger muscles under the fat, and if you really see muscle hypertrophy (muscle growth), you can increase the size of your thighs in the process.

Effective Ways To Get Rid Of Thigh Fat And Tone Your Legs

The short answer is that you probably won’t lose much if genetics predisposes you to fat storage in that area.

The longer answer is that you can reduce your body fat with exercise and diet, but you will lose that fat all over your body. You cannot reduce areas of your body with exercise.

Don’t give up hope though. An increase in muscle and a slight reduction in body fat can make your legs more shapely within the limits of your genetic potential. I will include some exercises to help you with both of these goals.

The best way to tone your thighs is through a combination of diet and exercise. Let’s address the diet first.

Knee Fat Exercises To Sculpt Your Legs

While weight loss isn’t always as simple as fewer calories in than calories out, there is some wisdom to that approach.

By burning more calories through exercise than you take in, an energy imbalance is created, which means that you must therefore tap into your energy stores (fat) to meet the caloric demands on your body (

This is a delicate balance because too much of a calorie deficit can actually work against your metabolism, slowing it down in response to a way too low of a calorie intake. To keep your metabolism healthy, be sure not to create a deficit of more than 500-1,000 calories per day (

However, diet is only part of it. You can definitely raise your metabolism and burn fat with exercise. You can burn fat quite efficiently with certain types of workouts.

How To Reduce Thigh Fat?

HIIT, or high-intensity interval training, is one of the most effective tools for building strength, burning fat, and revving up your metabolism. Not only does it burn copious amounts of calories, but it actually affects your overall metabolism by positively altering your insulin response (

HIIT allows for a certain level of variability, but ultimately consists of alternating bits of high, often explosive, intensity with bursts of recovery intensity exercises.

To get the real metabolic benefits of HIIT, the high-intensity intervals (which can last from 30 seconds to several minutes) should be performed at 85–95% of your maximum effort.

The benefits of HIIT are many, and the biggest benefit may be the improved metabolism it provides. If you ​​​​legitimately push yourself during HIIT workouts at 90–95% intensity, you will burn fat and calories at a higher rate for at least 24 hours (

Day Thigh Slimming Challenge!

Another benefit of HIIT workouts is the variety they offer. You can alternate bodyweight exercises like burpees and pushups with aerobic recovery intervals or use resistance-based exercises like weighted lunges and kettlebell swings for your work interval.

You can even do an all-cardio HIIT workout, although if your goal is to change your body composition and create a leaner thigh, you’re probably best off doing weight training as part of your high-intensity workout.

One consideration with HIIT is that because of its intensity, you should mix in other types of workouts. The intensity of HIIT is high enough to ensure adequate recovery, and if you’re trying to change your body composition, it’s important to stay active on your days off.

For most people, 2-3 days a week of high intensity is enough. It is important to mix some cardio days and other forms of recovery, such as yoga and other gentle movement, to keep your body strong, recovered and ready for the next big push.

How To Lose Thigh Fat: A 3 Step Guide For Achieving Slim Legs

Yes, you read that right. Many people underestimate the impact of strength training on body fat because the calorie burn resulting from a single training session is so much lower than what you burn when you do HIIT or cardio exercise (7).

And while your calorie deficit may not increase by a huge amount, recent research in mice suggests that weight training sets off a hormonal response in the body that encourages fat cells to break down in a process called cellular crosstalk (9,

But why? Well, other studies in mice have found that fatty acids released into the bloodstream after fat is broken down can actually help with tissue repair (

In other words, when muscle fibers break down during weight training, fat cells jump in to help rebuild.

The Best Lower Ab Exercises To Add To Your Lower Ab Workout

The research is new, so more research needs to be done. All to say though: If fat loss is your goal, strength training can only help that process (13).

Don’t forget good old cardio for fat burning. By combining it with a strength-based interval training plan and at least one day per week of recovery, you can keep your metabolic fires burning with a few good cardiovascular workouts per week.

You can mix and match your modality (eg running, cycling or swimming) and the type of cardio workout you do to keep your body and mind interested and responsive.

Long, slow distance, or LSD, is an easy workout to get into if you have a little time to devote to the task. It is a cardio workout done at a lower intensity for a longer duration.

How To Get Rid Of Cellulite On Thighs: Home Remedies And More

For example, a slightly longer swim at a slower speed or even a long, gentle walk in the forest. Intensity is not a goal of this workout, just endurance.

You will primarily be burning fat for energy in this type of workout, and although the ultimate calorie burn rate is lower, it is still fueling the fire of your goal of getting leaner. An LSD workout is good for endurance and can be used as recovery training if the intensity is appropriately low (

While reducing fat through diet and exercise is your best bet for shaping your inner thighs, keeping the muscles strong will still give you that nice lean look. Here are some effective exercises to target this area.

You can do these faster as more of a strength movement with a strong cardio effect or go slower with an emphasis on range of motion. Either way, you strengthen your inner thighs along with your glutes and abdominals.

Exercises To Get Rid Of Thigh Fat For Good

Social media sites often tout the benefits of “fascia blasting” for fat loss, the idea being that your fascia (wide bands of connective tissue in your body) contributes to the appearance of fat on your body.

The “blasting” part of this equation involves buying a certain product and using it in an admittedly painful process of massaging areas of your body to reduce fat and the appearance of cellulite.

Unfortunately, there is only one study of this method, and it was both financed and carried out by the manufacturer of the product (15).

While fascia blasting may still offer some benefits, the evidence does not suggest that it is as effective as diet and exercise in sculpting shapely thighs.

Trimming Thigh Fat One Workout At A Time

When it comes to reshaping our bodies, we are largely limited by the genetic fate we are born with. Some of us just aren’t meant to have thigh gaps, but that doesn’t mean we can’t change anything about our shape.

By shaping our muscles with strength training and keeping lean with HIIT and cardio, we can have beautiful strong legs of many shapes and sizes.

Our experts continuously monitor the health and wellness space, and we update our articles as new information becomes available.by Christina Carlyle | Jul 16, 2015 | Fitness and Health, Thigh Workouts, Weight Loss Workouts | 69 responses

Just about every woman I know wants to know how to lose thigh fat… As someone who actually lost thigh fat (40 pounds total), turned fitness professional, I wanted to show you how you can too.

How To Lose Inner Thigh Fat

If you’ve been struggling to trim your thighs, this week’s episode of CCtv is for you! In this video I explain how to lose thigh fat plus I share some of the best exercises for slimming thighs in a complete workout routine that

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