Tone Your Thigh Fast In 4 weeks: 30-Day Thigh Fat Burning Challenge

Besides getting six-pack abs, another region people like to target is the thigh.

However what most people don’t know is, you can’t spot reduction in the thigh, but you can develop lean muscles (i.e. they look toned) in targeted areas.

These workouts are a 30-day-challenge that will burn thigh fat fast in a month. You don’t need much equipment and you can do them at home.

All you need are your dumbbells, a sturdy bench, and a lot of motivation and persistence to work your quads, hamstrings, glutes, calves, and inner thighs.

This workout runs for a month, so you have to do it daily, without missing a day for you to get desired results. Also, increase reps daily to keep working your muscles.

30-Day Thigh Fat Burning Challenge

1st – 4th day: Do bodyweight squats, side lunge sweep, and extended leg lift.
5th – 8th day: Do reverse lunges with knee lifts, plyometric squat, and ballet raise
9th – 12th day: Do thrust and squeeze, walking single-leg deadlift reach, side shuffle switch.
13th – 16th: Do plie squat calf raises, plyometric squat, and extended leg lift.
17th – 20th day: Do bodyweight squats, side shuffle switch, and ballet raise.
21st – 25th day: Do thrust and squeeze, walking single-leg deadlift reach and plie squat calf raises
26th – 29th: Do reverse lunges with knee lifts, side lunge sweep, and plyometric squat.
On the 30th day: Pick any five exercises.

Below are 10 workouts that you can incorporate into your 30-day thigh fat burning challenge to help you burn thigh fat and help your thighs look toned at the same time.

1. Reverse Lunges with Knee Lifts

How to Do It:

Stand so that your feet are about shoulder-width apart.
Take a step back with your left foot, land on the ball of the foot and bend both knees at an angle of 90 degrees each.
Using your right heel, push yourself back to a standing position.
Slowly push your left knee towards your chest as you stand.
Repeat for your right foot.
Do a set of 15 reps for each leg.

2. Bodyweight Squats

How to Do It:

Stand so that your feet are about shoulder-width apart, put your weight on your heels, and slightly turn out your feet.
Bend your hips forward and sit your glutes into a squat.
Bend your knees so that your thighs are parallel to the ground. Use your heels to push yourself back up straight.
Squeeze your glutes and contract your core very tightly as you stand.
Do a set of 15 reps.

3. Plié Squat Calf Raises

How to Do It:

Lower heels back down. Stand so that your feet are wider than shoulder-width apart.
Turn out your toes, place your hands on your hips, or clench your arms into a fist in front of your chest.
Squat and ensure your thighs are parallel to the floor.
Maintaining that position, lift your heels off the ground (stand on your toes) hold that position for three seconds.
Do a set of 15 reps.

4. Plyometric Squat

How to Do It:

Stand with your feet at shoulder-width apart.
Squat and bend your knees at 90 degrees.
Jump and slowly and softly land back into a squat position.
When jumping use the strength in your legs and glute to push yourself.
Land softly with your knees bent always, push your weight over your heels.
Do 3 sets of 10 reps.

5. Side Shuffle Switch

How to Do It:

Put your arms at your sides and stand with your feet together, take three quick steps to the side, by shuffling quickly to your right (right, left, right), raise your left knee and swing your right arm forward.
Reverse the shuffling to your left and land while you put your right knee up, bend the left knee while swinging your right arm forward.
Do this 30 times in a row as fast as you can, while switching sides.

6. Walking Single-Leg Straight-Leg Deadlift Reach

How to Do It:

Keep your arms hanging to the side of your thighs and stand so that your feet are hip-width apart.
Raise your right leg behind you.
Arch your lower back, bend forward with your hips and lower your torso, till it is almost parallel to the floor.
Put your opposite hand on the floor.
Go back to your starting stance, take two steps forward, and repeat the exercise with your left leg.
Do a set of 10 for each leg.

7. Extended Leg Lift

How to Do It:

Using a workout mat and a small pillow to support your neck, lie on your side.
Move the top of your leg forward, in a way that it is resting on the floor.
Extend your bottom legs and keep your toes pointed.
Lift your legs at about six inches off the ground, suspend it in the air for about 3 seconds, and then slowly bring it back down.
Do not rest your bottom leg except you have finished a set. For an effective thigh workout, move slowly.
Do two sets of ten reps for each leg.

8. Side Lunge Sweep

How to Do It:

Stand and put your feet together and place your hands on your hips.
Face your left side, bend your left knee, push your hips behind you then take a wide step forward, and stand back up.
Cross your left leg in front of your body, do not let any part of you touch the floor.
Squeeze your inner thighs while doing this. Swing your leg out to the left side.
Do a set of 15 reps for each leg

9. Thrust and Squeeze

How to Do It:

While keeping your knees bent, lie down, and put your arms at your side.
Your feet should be placed about 12 inches apart and flat on the floor.
Contract your abs in tightly towards the spine, for each set do not lift your back off the floor.
Squeeze your butt and gradually raise it off the floor, push it up with your feet.
Before you lower your butt back down, press your knees together
Do two sets of 15 reps and increase gradually.

10. Ballet Raise

How to Do It:

Stand so that one foot is placed flatly on the floor.
Put the other foot directly opposite of the other one in a way that it is in front of the one on the floor, keep it pointed so that your toes are touching the floor.
Lift the foot as high as you can but do it slowly, keep them both pointed and close to your leg.
Return to the starting position.
Stand near a wall so you can maintain balance, you should also bring your toes to at least above your knees.
Do two sets of 15 reps, gradually increase the sets, and interchange your legs.

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