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30 Day Thigh Slimming Challenge (Meal Plan Inside)

Last Updated on January 29, 2022 by Femniqe

Imagine spending hours going from store to store trying to find a pair of jeans that fit your legs.

That can be so very exhausting!💦

And it can all be because of thigh fat, but that can be changed if you put your mind to it.

Seriously, getting lean sexy thighs is not out of your reach. That’s why this 30 day thigh slimming challenge was created.

For this challenge, it will be focused on losing fat and building stronger and toned thighs.

It has 3 different workouts that you will do weekly and a calendar will be provided so that you can follow it easily.

For you to successfully lose fat from your thighs you have to take a wholesome approach because it’s not possible to spot reduce.

Therefore, these 3 workouts are combinations of targeted thigh exercises and cardio.

By doing this you will get better results.

Whether you’re a beginner or advanced, this slimmer thigh challenge is doable for anyone.

The 3 Exercises For This Thigh Slimming Challenge

1. Modified Lunge Jumps

This is a semi-cardio exercise that is quite fun to do. When doing this workout make sure that you’re wearing a sports bra to hold your breasts in place.

You’ll also need a chair for this move.

This workout will definitely get you sweating and revving up your metabolism for maximum calorie burn.

How to do

  • Get a chair and put both hands on the edge supporting your upper body.
  • Have your right foot in front while your left foot is behind, as if you’re about to start sprinting in a race.
  • Now you’re going to use both feet to jump in the air while switching each foot in alternating motion.
  • Do the required number of sets as listed on the calendar.

2. Jump squats 180 degrees

This is one of the best little known thigh cardio workouts.

After completing this exercise, every single muscle in your lower body will feel it. So not only will you shred thigh fat but you will also build a sexy booty at same time. 🙂

How to do it

  • Stand with legs shoulder-width apart, as if you’re about to do the regular squat exercise.
  • But instead you’re going to squat as low as possible then do an explosive jump, turning 180 degrees around.
  • When you land in the different direction you’re going to do the same thing.
  • Jump 180° back around and repeat.
  • Do the required amount  of reps listed on the calendar below.

3. Leg pulses

For this exercise you won’t be required to be as active as the first two moves. However, it’s the best exercise to target your outer and inner thigh area’s.

How to do it

  • Lie down on your right side with your right hand supporting your head.
  • Your left leg should be bent 90 degrees while your right leg remains straight.
  • Now you’re going to lift your right leg upwards as far as possible and hold for one second.
  • Slowly lower back to start a petition on repeat (do each leg).

Doing cardio after the targeted workouts

Now remember, for this to work it has to be combined with a short cardio session.

So after you’ve completed the thigh workout routine, you will take a five-minute break and a 10 minute cardio session.

One of the ultimate cardio exercises for the thigh fat is fast-paced walking and running.

You can do this on a treadmill or outside. Walking and running burns a large amount of calories and this is perfect for melting thigh fat.

So it’s up to you to choose walking or running.

It doesn’t matter which one you choose, just make sure that you do it for at least 10 minutes.

Why walking and running works

Whenever you do cardio at a low to moderate intensity, what will happen is that your body burns stored glycogen (carbs) first then it moves on to burning fats.

So the longer you exercise is the more fat you burn. that’s why by doing longer fast-paced walks or running, your body will torch more fat and it will help you build sexy lean thighs faster.

The 30 Day Thigh Slimming Challenge Chart


Somethings you should bear in mind

Don’t overdo squats

Here is what a lot of people don’t know; when you do squats, lunges and deadlifts alone, they will only build and tone your muscles.

The truth is, they did not slim your thighs!

Remember, the goal of this 30 day challenge is to slim your thighs, not to get them thicker.

That’s why the workouts above are combined with cardio and not just only squats.

Never skip the cardio

After you do the targeted thigh exercises you should do 10 minutes of cardio.

So after you complete them, take a 5 minute break and then get ready for a run or fast-paced walk.

The Thigh Slimming Diet

Now that we have covered the exercises let’s talk about what you will be eating.

This is where the magic really happens because it doesn’t matter how long you workout or how much sweat you’re sweating, if your diet is bad then you will not get results.

Here is a sample 7 day fat burning diet that you can follow, and it’s budget friendly too!


Breakfast: You can make an omelette with 3 egg whites filled with chopped peppers and a handful of spinach. Also, toast 2 slices of wheat bread.

Brunch: One cup of unsalted mixed nuts.

Lunch: One grilled chicken breast with mixed salad leaves, green beans, broccoli and red peppers. Drizzle 1/4 tbsp of Olive oil over the vegetables.

Afternoon snack: One low-fat Greek yogurt mixed with nuts.

Dinner: 2 cups of brown rice with steamed fish. Add some vegetables drizzled with olive oil and powdered Cayanne pepper.


Breakfast: One medium-sized tuna with a handful of stir fried kale.

Brunch: 4 celery sticks dipped in low-fat almond butter.

Lunch: One turkey burger with one cup of cauliflower and broccoli. One cup of brown rice and one cup of spinach salad with 1 tablespoon of light balsamic vinegar.

Snack: Fruit salad with berries and apples.

Dinner: Baked chicken breast with half cup of vegetarian baked beans and three small boiled potatoes.


Breakfast: Half cup of oats with fat-free almond milk and chopped up apples. Use 1 tablespoon of honey to sweeten and a pinch of cinnamon.

Lunch: Tuna salad mixed with lettuce, kale and broccoli. Plus one cup of cooked quinoa.

Dinner: Steamed fish with 2 baked potatoes, 3 cups of spinach.


Breakfast: Half toasted English muffin topped off with slices of apple and shredded low-fat cottage cheese.

Lunch: One cup of tomato soup and one mini whole wheat pita with lettuce, kale and tomato slices.

Dinner: 3 ounces of steamed salmon, one cup of coleslaw mix and one cup of brown rice.

“For more in-between snack ideas, check out => this post.


Breakfast: One cup of bran Cheerios topped off with berries and mixed with low-fat almond milk.

Lunch: 2 cups of brown rice and a medium sized tuna. Add broccoli and lettuce.

Dinner: 1 medium size skinless chicken breast with 4 slices of Ezekiel bread and powdered cayenne pepper. Add 2 slices  of avocado also.


Breakfast: Burrito made with one medium sweet potato combined with 3 scramble egg whites. Add 1 table teaspoon of olive oil and Cayenne peppers.

Lunch: One turkey burger made with salad containing spinach, tomatoes, lentils and low-fat grated cheese.

Dinner: 5 ounces of salmon with one cup of brown rice and 2 cups of mixed vegetables topped off with low-fat Caesar dressing.


Breakfast: One bowl of oats sweetened with slices of banana, 1 tablespoon of honey and a pinch of cinnamon. Use low-fat almond milk to mix.

Lunch: Black bean salad containing chopped red bell peppers, scallions, red onion and 1 teaspoon of vinegar. Serve with various salad greens.

Dinner: 3 ounces of grilled flank steak and one baked potato. Also add 1 cup of steamed zucchini.

It’s time to take on the 30 day thigh slimming challenge

You have completed reading the guide, congrats! Now it’s up to you to take action and start seeing results.

Remember, the only way to get results is for you to be consistent and dedicated to the workout plan.

So find a workout buddy or share this on your social pages and create your group to do the challenge together.

Doing a 30 day workout challenge will not only improve your physical body, but also improve your mental capacity.

So give it a go and start your journey to getting slim sexy lean thighs.

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