Although belly fat is a stubborn body part that many people would like to reduce, there is another common area we are going to discuss, and that is the thighs.
To get rid of thigh fat, you need to establish a healthy diet with a calorie deficit, do cardio, and perform resistance training. It’s also important to select strength training exercises that directly target the quadriceps and hamstrings. Read on to learn more before diving into the moves we suggest below.
When it comes to lower-body exercises, there are three movement patterns you should incorporate into your leg-day routine: squat, hinge, and lunge. Make sure to maintain tension on your quads and hamstrings, and focus on improving your performance each week. By forcing your body to work harder, you’ll burn more calories, build more muscle, and get rid of thigh fat.
Here’s a 10-minute workout you can do daily that will help you burn thigh fat . Set a timer for 10 minutes, and perform as many sets of the following exercises consecutively without rest.
1. Dumbbell squat
Stand with your feet wide apart and your hips slightly turned outward.
Hold a dumbbell or kettlebell in front of your chest while keeping your elbows close to your body.
Bend at your hips, knees, and ankles to lower into a squat.
Continue until your hips are slightly lower than your knees.
To stand up, push your feet toward the floor and return to the starting position.
Complete 10 repetitions, rest, and repeat for a total of two to three sets.
2. Reverse lunges with dumbbells
With a dumbbell in each hand, take a long step back with one leg.
Plant your heel firmly down and lower yourself until your back knee touches the floor.
Push through your front leg to come back up and repeat on the other side.
Complete 12 repetitions with each leg.
3. Romanian Dumbbell Deadlift
Hold a dumbbell in each hand.
Bend at the waist and bend your knees slightly, letting the dumbbells rest near the floor.
Raise to the starting position. That’s one repetition.
Aim for 10 to 15 repetitions.
4. Jump squats
Start standing with your feet together, arms bent, and hands clasped behind your head.
Jump your feet outward, and when you land, immediately squat down, keeping your arms where they are.
Extend your legs and jump your feet back to the starting position, then immediately jump back out.
Complete 3 sets of 12 repetitions.
