How To Lose Thigh Fat In Two Weeks?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How to lose thigh fat in two weeks? There is no such thing as spot reduction which means just because you are doing legs exercises doesn’t mean you will lose fat in that specific area. When you lose fat, it is circular meaning you lose fat all over your body.

But you can tone your legs while also losing body fat at the same time. I think trying to lose thigh fat in just two weeks is a little unrealistic but trying to lose thigh fat in about 6 to 8 weeks is realistic. You can gain muscle and lose fat in the process if you are on a structured diet and exercise program.

How to lose thigh fat in two weeks? iStock-Davide Zanin

Lower Body Exercises

Indoor cycling is a great cardiovascular exercise to tone the legs but also helps you reduce body weight and body fat. Some good lower body exercises you can do to help burn calories and reduce fat mass are lunges, wall-sits, hack squats, leg press, squats, dumbbell deadlifts, etc.

Some good body weight exercises that you can do are body squats, step-ups, body squat stance, etc. All these lower body/bodyweight exercises help to burn an extreme number of calories. And it will help to strengthen your muscles and tone your thighs.

Cardiovascular Exercises

There are also some good HIIT cardio exercises you can do that can target and tone your thighs. Some of these exercises are plyometric hops, sprints, box jumps, high knees, etc.

There are sports related exercises you can do that can help with toning your thighs such as playing volleyball, soccer, dancing, running, etc.

On average if you walk up steps for at least 30 minutes you can burn up to 295 calories. And you can burn up to 590 calories an hour. Walking or running on the sand is a great way to strengthen and tone your thighs.

A 2018 study revealed that losing inches in your thighs, hips, and butt may lower your other risk factors for heart disease.

You can lose fat in your thighs while toning your legs by incorporating cardiovascular and resistance training exercises that can target your thighs. Also, to lose fat on your thighs or anywhere on your body is to be on a structured diet program that puts you in a caloric deficit.

The Bottom Line you can lose thigh fat but not in two weeks as it takes at least a month to see fat loss progress. When you lose fat, you lose it all over your body not in just one area. To lose thigh fat you need to be on a diet and exercise program that puts you in a caloric deficit while combining cardio and resistance training exercises that target your thighs.

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About Author- Obi Obadike

About – Ethical Inc

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  1. Miller T, Mull S, Aragon AA, Krieger J, Schoenfeld BJ. Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. Int J Sport Nutr Exerc Metab. 2018 Jan 1;28(1):46-54. doi: 10.1123/ijsnem.2017-0221. Epub 2018 Jan 24. PMID: 28871849.
  2. Bianco A, Bellafiore M, Battaglia G, Paoli A, Caramazza G, Farina F, Palma A. The effects of indoor cycling training in sedentary overweight women. J Sports Med Phys Fitness. 2010 Jun;50(2):159-65. PMID: 20585293.
  3. American Heart Association- Relationship Between Changes in Fat and Lean Depots Following Weight Loss and Changes in Cardiovascular Disease Risk Markers | Journal of the American Heart Association (

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