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How To Lose Thigh Fat in A Week At Home

Last Updated on September 2, 2021 by Femniqe

Have you ever tried slipping into that trendy jeans but have trouble fitting your thighs?

Let me tell you that you’re not alone, a lot of us have been there before. Despite your daily workout routine, you’re still not able to lose thigh fat.

The reality is that many thigh workout routines simply don’t include the key targeted moves that will help you lose the inner and outer thigh fat.

If you want to know how to lose thigh fat in a week at home, then you’re reading the right guide!

These are some simple fat-destroying moves for thinner and sexy thighs.

By now you should know that losing fat in certain area of your body is a bit challenging. But there’s nothing a proper workout routine, coupled with healthy eating cannot fix.

Now bear in mind that if you want to lose thigh fat in a week at home then you have to be willing to lose a couple pounds so as to trim the excess fat.

Why do women store fat in their thighs?

Before women reach their menopause, they’re more likely to store fat in their hip and thigh’s.

This tendency is what normally gives what is call the “pear shaped body”.

Another reason is that during pregnancy and breast feeding, the female body will require about 1000 extra calories a day. This lead to more fat storage in hips and thighs.

Here are the three workouts that you will be doing to help you lose fat within 1 to 2 weeks’ time frame.

Let’s get down to business!

Exercises to Lose Thigh Fat At Home

1. Leg closes

How To Lose Thigh Fat in A Week At Home

  • Lie down on your back with both legs lifted in the air forming a 90° angle to the ground.
  • Now slowly spread your legs into a v-shape as wide as possible, until you feel the tension.
  • Slowly close your legs back together still upright to the ground.
  • Return to starting position and repeat

2. Leg pulses

  • Lie on your left side with your right leg bent so your knee and hip forms a straight line.
  • Your left leg should be extended with your toes pointing forward.
  • Now slowly raise your left leg off the ground while your right leg still remains in position.
  • Keep your left leg moving up and down not touching the ground to create tension.
  • Return to the starting position and repeat

3. Foot Claps

  • Sit on the ground at a 45° angle while your left leg is in a crunch position and right leg extended out.
  • Your left elbow should be supporting your back.
  • Now lift your right leg to meet your right hand to make the clap sound.
  • Return to starting position and repeat

Note: It’s important for you to set realistic goals, since you won’t be able to lose all your thigh fat in just one week as that is quite impossible.


Doing an effective thigh fat workout routine combined with healthy eating will get you results sooner than you think, as long as you’re dedicated and consistent.

How many times a week should I workout?

Remember that you want to maximize your results in a one-week time frame. Therefore, doing this workout routine 4-5 times a week is sufficient.

You can use the other days for rest. For each workout you will do 3 sets of 25 reps.

Should I do cardio?

Yes you will need to do some cardio to help to maximize your weight-loss results. Later on in the guide we will provide you with a very powerful HIIT cardio routine you can include into your workout sessions.

The cardio routine for thigh fat

You will maximize your results if you  combine an effective cardio workout with these exercises. In the video below is a workout routine you can use that will help boost your results in the shortest time possible.

Tips to lose thigh fat in a week at home

1. Always pay attention to what you drink

When you exercise, make sure that you keep your body hydrated with water. Health experts recommend that drinking 64 ounces of fluid per day is enough to keep your body hydrated efficiently.

In other words, try to go for 8 glasses of water per day. You should know that  avoiding soda, energy drinks and any type of concentrated juices will help you reach your goal faster.

If you’re tired of drinking plain water you can always add lemon or any type of fruit to create your own healthy drink.

2. Drink green tea

This is one of the most effective weight-loss beverages, and adding it to this plan will help you get faster results.

You can drink green tea three times daily as it will help to increase your metabolism and more calories are burned.

Super hack: drink green tea first thing in the morning and drink a cup before bed. This will supercharge the calorie burning process even while you’re sleeping.

3. Drink before you eat

Another great hack is to drink a glass of water or a cup of green tea before you eat a big meal.

This will help your body to feel like it’s full and help to keep your cravings at a minimum. This would reduce your calorie intake which will help you to lose weight faster.

Remember that you want to get rid of thigh fat in a week as safely and fast as possible, so you want to use many hacks to help you reach your goal.

4. Go for a low-carb diet

Low-carb diets work as they help to cut down excessive fat but do not overdo it by cutting out too much carbohydrates as your body will still need energy.

What you want to do is focus on foods like high protein meats, leafy green vegetables, unprocessed cheese, and avoid foods like pasta and white bread.

For this to work effectively you should try to maintain a low calorie diet. Aim to lose about 2 to 3 pounds per week and to do this you will need to take in less calories than you burn per day.

Ideally, ingesting 1500 calories per day is a good number.

The point is, as long as you keep a healthy diet and do the targeted workouts mentioned above, you will get good results in getting slimmer and sexier thighs.

Foods To Eat For Thinner Thighs

No matter what type of workout you do, if you’re not eating the right type of foods then you’re sweating in vain.

In this post we’re going to talk about the fat burning foods for thighs that will help you trim excess fat off the inner and outer thigh area.

A woman’s thighs and hips are one of the most problematic areas as they are easy places for fat to be stored.

Now you’re going to learn the foods that you should be incorporating to help your workout plan to actually produce results.


Nuts are tasty yet powerful fat burning foods for thighs.

When you’re hungry and want to snack on something healthy you can eat variations such as cashews, pistachios, peanuts, walnuts and almonds. All of which are very healthy for your thighs.

Plus, they are packed with a lot of protein which will help you build muscle. This will help to increase your metabolism hence melting excess fat.


It doesn’t matter what you heard about eggs, it’s one of the healthiest foods on the planet!

If you really want to lose the fight on any type of fat on your body then you need to incorporate eggs in your diet.

Of course you do not want to over indulge, what you can do is occasionally have eggs during breakfast, lunch and dinner. Eating egg is basically doing your body a favor as the amount of health benefits are plenty!

Eating eggs will help your buddy improve your muscles, which will in turn burn a lot of fat.

Low peanut butter

Peanut butter is a wonderful food to include in your diet but be careful not to go overboard. It’s very filling and can easily replace the desire for sweets, plus it’s packed with a lot of protein.

You can eat it with toasted wheat bread or on celery sticks if you want to get to be creative.


Grapefruit is one of the most powerful fat burning foods for your thighs.

It’s packed with a lot of health benefits and it is very easy to see why people eat it for breakfast or drink grapefruit juice instead of water and juice.

Apart from its fat burning power, it helps to lower your insulin, improve your metabolism and also regulate your blood sugar levels.


For any weight-loss efforts, including fish in your diet will definitely get you results.

Fish is one of the ultimate fat burning foods for thighs. The beauty about it is that you can change it up with different ones like tuna, salmon and any other type of fish.

It’s basically lean protein that will make you feel fuller for longer, resulting in you eating less calories.

Whole grains

Whole grains are basically fiber rich foods that will help to keep your stomach full for longer periods and reduce your need for frequent snacking.

Good sources of fiber are oatmeal, quinoa, tempeh, brown rice, Ezekiel bread.


Give this plan a try and if you put in the work you will see amazing results. The workout plan is already laid out above so give it your best shot and eat healthy. Doing this will only get you sexy and “fat free” thighs!

Supercharge your booty gains right in the comfort of your home

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