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Get Rid Of Thigh Fat Fast With This 10-Minute Daily Workout, Trainer Says

These exercises will help you trim down and get lean.
FACT CHECKED BY Alexa Mellardo

Although belly fat is a stubborn part of the body many people would like to trim down, there's another common area we're going to discuss—and that's the thighs. In order to get rid of thigh fat, you need to establish a healthy diet at a calorie deficit, get in your cardio, and perform resistance training. Selecting strength training exercises that directly target your quads and hamstrings is major, too. Read on to learn more before we get into the movements 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 you maintain tension in your quads and hamstrings, and focus on improving your performance each week. By forcing your body to work harder, you will torch more calories, build more muscle, and get rid of thigh fat.

Here's a 10-minute workout you can do daily which will help burn fat in your thighs. Set a timer for 10 minutes, and perform as many sets of the following exercises back to back with no rest. And next up, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Dumbbell Goblet Squat

trainer doing goblet squat exercise to get rid of thigh fat
Tim Liu, C.S.C.S.

Begin this movement by holding one dumbbell in a vertical fashion in front of your chest. Keep your core tight, push your hips back, and squat down until your thighs are parallel to the ground. Drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Complete 10 reps.

Related: The 4 Most Effective Exercises To Shrink Your Waistline After 60

Dumbbell Reverse Lunges

dunbbell reverse lunges to get rid of thigh fat
Tim Liu, C.S.C.S.

With a dumbbell in each hand, take a long stride backward with one leg. Firmly plant your heel down, then lower yourself until your back knee touches the ground. Push through with your front leg to come back up, then repeat with the other side. Complete 12 reps for each leg.

Dumbbell Romanian Deadlift

dumbbell romanian deadlift to get rid of thigh fat
Tim Liu, C.S.C.S.

To perform this movement, grab a pair of dumbbells, and position them in front of you. Keeping your chest tall and knees soft, push your hips back while dragging the weights down your thigh. Once you get a nice hamstring stretch in, drive your hips forward, squeezing your glutes to finish. Perform 12 reps.

Related: Accelerate Belly Fat Loss In Your 50s With This HIIT Workout, Trainer Says

Jump Squats

trainer doing jump squat to get rid of thigh fat
Tim Liu, C.S.C.S.

Begin this exercise by placing your legs about hip-width distance apart. Keep your core tight, and throw your arms and hips back at the same time. Swing your arms forward, and jump up as high as you can. Land softly into a half squat before jumping again. Complete 8 reps.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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