The right workout routine can quickly slim down your thighs.
If you want thinner thighs, stop focusing so much on them and take on a full-body, weight-loss approach. Solely reducing fat from your thighs, or any other body part for that matter, isn't possible. When you lose fat from your entire body, your undesired thigh fat will also budge. In addition to a healthy diet, small changes to your workout routine can optimize your results without spending hours huffing and puffing in the gym.
Calories and General Exercise Requirements
It takes a deficit of 500 calories each day to trigger weight loss of one pound a week. In addition to a reduced-calorie diet, exercise is an essential part of this, because it burns calories and it makes it easier to keep the weight off. The Centers for Disease Control suggests taking on a weekly routine that includes 150 to 300 minutes of moderate cardiovascular exercise and at least two strength-training sessions. By incorporating exercises that target your large muscle groups -- and by varying your exercise intensity -- you can get the most out of your routine.
High-Intensity Interval Workout
Including one or two, non-consecutive, high-intensity interval training sessions into your cardio routine can optimize your results. This type of training burns fat and tones your muscles in minimal time. It requires that you alternate between short bursts of high-intense cardio and moderate cardio. For instance, during leg-intense cardio, such as jogging or bicycling, speed up to a vigorous pace for one minute, and then recover with a two-minute moderate pace. Alternate between intensities for about 15 minutes to finish your workout.
Strength training maintains and increases muscle tissue that boosts your resting metabolism, which helps you lose weight. Including circuit training on one or two, non-consecutive days can give you both the benefits of a cardio and strength-training workout. During circuit training you complete one set of at least six exercises with just 15 to 30 seconds of rest in between. Exercises, such as pushups and pull-ups target multiple muscles and can optimize your results. To emphasize your thighs include step-ups, wall squats, front and back squats, deadlifts, and lunges, in your circuit.
Warming up before exercise with five to 10 minutes of low-intense cardio can prepare your muscles for the work to come and prevent injuries. After your workout, cool down in a similar manner, and include some light stretching to promote flexibility. Rather than quickly increasing your exercise intensity, gradually build it up. You might have to start with shorter, less intense intervals and circuits. Also, if you're plagued with a health condition or suffer from an injury, consult a doctor before starting an exercise routine.