When you're looking to reduce fat from your thighs, it's actually best to take a whole-body approach. Reducing fat from one specific body part is not possible, as stated by esteemed scientist Dr. Karl Kruszelnicki on the ABC. In order to really slim down your thighs, there are a number of styles of exercise you should be including in your at-home routine.
Cardiovascular training boosts your heart's strength and capacity to work. It also has the added benefit of burning plenty of calories. When combined with a sensible diet, cardio training will lead to reduced amounts of fat all over your body, including your thighs. Some popular and effective forms of cardio exercise include running, cycling, swimming, skipping, rowing and even walking. The Centers for Disease Control and Prevention recommends around 150 minutes of moderate-intensity aerobic exercise per week for most adults, which is about 20 minutes a day. Alternately, you could do four 40-minute workouts per week if you would prefer.
High-Intensity Interval Training
High-intensity interval training, or HIIT, has gained in popularity, with a recent study in the "Journal of Strength and Conditioning Research" showing that short, intense bursts of activity at top effort can have as much, if not more, impact on fat burning than long periods of moderate effort. An example of an HIIT workout is a sprint sequence: run, swim, cycle, skip or row as hard as you can for 30 seconds, then take a 15-second rest. Repeat this 10 times.
Resistance training is the final piece of the puzzle when you're trying to lose weight. Resistance training is designed to improve your muscle strength and tone, bone density and metabolic performance. Once you've lost all of the weight from your thighs, you'll want them to be tight and toned, which is where resistance training comes in. The easiest way to incorporate resistance training at home is with body-weight exercises such as squats, lunges, toe touch jacks, glute bridges and wall sits, all of which target the thighs and will tone and strengthen your legs.
Like any workout program, it's important to warm up before you exercise. Warming up helps reduce the risk of injury and will improve the quality of your workout. A good warm-up should be an easy version of the workout you're about to do. So, for example, if you're going for a run, you could walk or jog slowly for a couple of minutes before you begin running in earnest. Or, if you're doing a body-weight resistance circuit, you could do a few repetitions of each exercise before you begin.
- ABC Science: Spot Reduction of Fat
- Nutristrategy: Calories Burned During Exercise, Activities, Sports and Work
- Los Angeles Times:Dr. Kenneth Cooper Got A Nation Moving Through Aerobics
- Journal of Strength and Conditioning Research: The Effect of A Brief Sprint Exercise Interval on Growth Factors and Inflammatory Mediators
- Brazilian Society of Exercise Medicine and Sports: Acute Effects of Resistance Exercise On Energy Expenditure: Revisiting The Impact Of The Training Variable
Lau Hanly runs Fierce For Life, a nutrition and fitness company that helps young women start with healthy eating and smart training without overwhelming them. She has a certificate of nutrition, and provide individual coaching, standard fitness and nutrition programs, and group training.