Simple Workouts For Toning Legs And Losing Thigh Fat

Trimming extra thigh fat requires losing weight and toning your muscles. Achieving both of these goals can be time-consuming. So, we've put together a few workouts to lose thigh fat and build your leg strength. Here are some routines you can do multiple times per week. Alternate these workouts to get a full-body workout!

Workout Routine for LosingThigh Fat

Burning calories is integral for fat loss. These workouts are optimized for high intensity so that you can lose thigh fat faster. They also have thigh muscle strengthening exercises included to help tone your legs. Find which routines work best for you and say goodbye to extra thigh fat!

Cardio Workout

Cardio workouts are essential for overall wellness and not just heart health. You should do at least 150 minutes of moderate cardio per week, which breaks down to about a half-hour five times per week.

Some of the best moderate cardio exercises for thigh fat include:

• Walking
• Cycling
• Sports
• Stairs
• Hiking
• Elliptical
• Jumping Rope

Additionally, you should participate in cardio exercises at least 75 minutes per week, which would break down into three 25-minute sessions.

Excellent thigh-burning cardio workouts with high-intensity include:

• Cycling Classes
• Kickboxing
• Rowing
• Pilates
• Mountain Climbing
• Running 

Admittedly, cardio can get a bit...boring. Keep things fresh by constantly changing your type of cardio. Stick with it because you'll see the results fastest.

Cardio exercises increase heart rate, which promotes thermogenesis. Thermogenesis burns calories quicker, which will lead to thigh fat loss.

Circuit Training Workout

Circuit training doesn't require much gym equipment if any. Your body typically works as the weight. However, you can also implement dumbbells or ankle weights in many of these workouts.

Use this template to structure your 30-minute circuit training for thigh fat loss:

• 1 Minute of 1 Exercise
• 20 Seconds Rest
• 1 Minute of 1 Exercise
• 20 Seconds Rest
• 1 Minute of 1 Exercise
• 20 Seconds Rest
• 1 Minute of 1 Exercise
• 20 Seconds Rest
• 1 Minute of 1 Exercise
• 20 Seconds Rest
• Repeat 5 Times

Mix and match these exercises to create your workout to lose thigh fat:

• Box Jumps
• Mountain Climbers
• Bear Crawls
• Forward Lunges
• Backward Lunges
• Side Lunges
• Reverse Lunges to Hop
• Squats
• Burpees
• Jumping Jacks
• Jump Squats
• Wall Sit Drops

Machine and Weight Workout

Gym machines and weightlifting are powerhouses for burning thigh fat. They're also extremely versatile, allowing you to tailor the workout to meet your needs best. 

There are three major muscles to target in your thigh. They are the quadriceps, hamstrings, and adductors. Work each muscle out equally to create unforming toning.

During these exercises, you don't have to use your max weight. We're going to aim for higher reps and don't want to cause any unnecessary strain. Consider dropping five to ten pounds from your weight stack. 

Many fitness experts will advise doing cardio after strength training so that you don't fatigue the muscles. We're trying to burn fat. So, this routine will start with cardio to boost your heart rate and help burn fat quicker. 

Use this thigh fat workout template as a guide:

• 5 Minutes of Cardio (1 Minute Walk, 3 Minutes Run Fast, 1 Minute Walk)
• 1 Quadricep Machine Exercise (3 Sets of 15 Reps)
• 1 Hamstring Machine Exercise (3 Sets of 15 Reps)
• 1 Adductor Machine Exercise (3 Sets of 15 Reps)
• 1 Minute of Walking Around
• 1 Quadricep Machine Exercise (2 Sets of 12 Reps)
• 1 Hamstring Machine Exercise (2 Sets of 12 Reps)
• 1 Adductor Machine Exercise (2 Sets of 12 Reps)
• 1 Minute of Walking Around
• 1 Quadricep Machine Exercise (2 Sets of 12 Reps)
• 1 Hamstring Machine Exercise (2 Sets of 12 Reps)
• 1 Adductor Machine Exercise (2 Sets of 12 Reps) 

Pick and choose between these machine exercises to blast fat and tone thighs efficiently: 

Quadriceps:

• Seated Leg Press
• Leg Extension
• Squat Machine
• Bulgarian Split Squat
• TRX Balance Lunge
• Barbell Walking Lunges

Hamstrings:

• Hamstring Curls
• Glute-Hamstring Raise
• Romanian Deadlift
• Kettlebell Swings
• Rowing Machine
• Bench Hip Thrust 

Adductors:

• Adductor/Inner Thigh Machine
• Wall Sits with Medicine Ball Between Thighs
• Cossack Squat with Kettlebell
• Sumo Squat with Kettlebell
• TRX Side Lunge 

Make sure to stretch each muscle when the workout is over. Sit and reach, quad stretches, and seated wide-legged folds are excellent for repairing wear and tear to these muscles caused by strenuous exercise.