Take it easy and start by going slowly. After a few minutes speed up your run so as to burn more calories. Walking on an incline will help you shed off the extra fat from the hip and thigh area. The higher the incline, the more calories are burnt.
Treadmill Exercise
A treadmill may be one of the best exercise equipment to slim down your thighs. Treadmill walking and running can help burn calories and tone your legs, mainly if you focus on exercises that target your inner thighs.
You can see small results in even two to four weeks, after you begin a leg workout. You will have better stamina, and your legs will look a little more defined. But all in all, depending on your fitness levels, it does take three to four months for any remarkable difference.
Slow down and relax for a couple of minutes. Walk at a relatively slower pace or decrease the incline. Do it throughout the week for 30 minutes and gradually increase your duration. Increased duration will help you burn more calories.
Although cardio is necessary for healthy living, it is not a must that you do it on leg days, especially if you are the heavy trainer lifting heavy weights during workouts. You may have to put some days between your leg day and cardio day to avoid injuries because of overstretching.
It's ideal for strengthening your muscles, including glutes, thighs, and calves. With treadmill workouts, you can always optimize the sessions to suit your goals. For instance, inclining the treadmill will stretch out the calves and glutes harder.
The primary benefits of an incline treadmill workout include that it: Targets different muscles. Additionally, incline walking targets different muscle groups in your legs, such as your glutes, quads, hamstrings and calves – making it an effective way to tone and strengthen these areas.
1. Treadmill. It's no surprise that the treadmill is one of the best cardio machines to tone legs. By walking and/or running or both, you'll be giving your lower body a good workout, not to mention, your cardiovascular endurance.
Walking is the best type of exercise for lean legs. It will help get rid of excess fat on your legs and lean them out. And walking burns a surprisingly high number of calories. Often, just adding in more walking is enough to put your body into a calorie deficit and lose weight!
However, in general 2-4 mph on the treadmill is a walking speed and 4-5 mph is a fast walk or jog. Runners will set the treadmill at 5 mph or faster. To add some variety and difficulty to the workout, set the treadmill incline at 1-2. That closely simulates walking or running outside.
Thirty minutes on the treadmill is excellent exercise. Depending on the speed, you can easily burn calories, improve cardio fitness, or meet other goals. But just like other exercise programs, it's essential to pay attention to your health condition and not overdo it.
Speed Matters When Walking for Fitness
If you're walking for your health, a pace of about 3 miles per hour (or about 120 steps per minute) is about right. That's a 20-minute mile. To walk for weight loss, you'll have to pick up the pace to 4 miles per hour (or 135 steps per minute), a 15-minute mile.
Stay Upright
Make sure to keep your body upright. It's unnecessary to lean forward because the treadmill pulls your feet backward. If you lean forward too much, you may end up with neck and back pain or lose your balance.
Both machines will help you burn calories, but running has the potential to burn more calories. Fat loss. Again, they're both great! But a bike is better at increasing muscle mass in your legs, and building muscle helps you get an afterburn effect.
Load up on fiber and protein: High-fiber, high-protein meals keep you feeling fuller longer — with fewer calories. Fresh fruits, vegetables, nuts, whole grains, legumes, lean meats, and eggs are all good sources of fiber and protein.
Thigh fat is typically caused by an excess of weight being carried in the thighs, usually from people who are currently or have been obese. Yet, thin people can have thigh fat, too. Other common causes of thigh fat include genetics, age, and hormonal levels.
Targeted exercises such as squats and lunges help tone the inner thigh muscles. Engaging in regular cardiovascular activity can also help burn overall body fat. It's important to consult with a healthcare professional before starting any weight loss journey.