Quick Ways to Lose Weight in Legs

For many, legs are a difficult area in which to lose weight. There are techniques to speed up weight loss in this area, such as high-intensity cardiovascular exercise and weight-training methods that focus on the lower body. By following the right workout program, muscle tissue may begin to replace fat tissue in the legs, resulting in leaner, firmer thighs.

Types of Exercises

Bicycle riding can be a dependable method of reducing weight in the legs, whether you use a stationary bike, cycle outdoors or take a spinning class. These activities focus almost entirely on building muscles in the leg area and, at the same time, burning calories for overall weight loss.

Other cardio exercises that help to reduce fat in the legs include running, walking at a fast pace or on an incline, jumping rope or jumping on a mini trampoline.

Weight-training exercises focused on the leg area can also trim fat off the thighs. Three times a week, incorporate squats, lunges, leg lifts and calf raises into your workout. Aim for a high amount of repetitions for each exercise. For example, do three sets of 20 lunges instead of three sets of 12. Even if you have to rest in between sets, it is better that you do more reps.

Remember that every exercise you add to you daily routine can help. Activities such as walking the dog, walking to the store instead of driving, and mowing the lawn can all help to speed up the weight-loss process.

Interval Training

Interval training may also lead to quick weight loss in the lower body. In 2007, researchers from the University of New South Wales found a way for women to lose weight with less effort. The study included 45 overweight women who engaged in eight minutes of sprinting on a bike, followed by 12 minutes of exercising lightly---a total of 20 minutes. The group lost three times as much fat, mostly in the legs and buttocks, compared to another group who exercised at a continuous pace for 40 minutes.

After Your Workout

After these workouts, your muscles may be sore, due to inflammation caused by small microscopic tears. Relieve muscle discomfort by soaking in a warm bath or by stretching. Taking anti-inflammatory drugs like ibuprofen or elevating your legs with a pillow while sleeping may also help.

Swollen muscles may cause your thighs to feel larger at first, but that is temporary. After muscles have healed, they begin to replace underlying fat stores, and your legs should eventually look and feel lighter and more defined. Combining these techniques with a healthy diet and adequate water intake can improve your overall health as well as make your thighs tighter and leaner.