Top Exercises to Quickly Lose Upper Thigh Fat in One Week

The body burns the excess fat evenly across the body. But, it seems that the excess fat located on the upper thighs is very difficult to burn. It is difficult to find the right exercise for melting all that fat on this body part. However, there are exercises that can speed up the fat burning process thereby quickly losing all that unwanted excess weight.

In this article we shall present you several exercises that can help you to burn all that accumulated fat on your thighs, including the one on your inner thighs. In addition to this, performing these exercises will also bring you many health benefits.

Health Advantages of These Exercises

  • Lower chances of heart disease
  • Reduce the risk of type 2 diabetes and metabolic syndrome
  • Better immunity
  • Lower risk of some cancers
  • Weight control
  • Improve your fitness
  • Boost hormones
  • Strengthen muscles and bones
  • Decrease fatigue
  • Improve mood and mental health, and so on.

Top Exercises for Quickly Losing Upper Thigh Fat in One Week

Follow this workout plan and lower the fat on your thighs:

Monday – Forward Lunges


Take the standing position with your feet together. Move one foot out till the thigh is in parallel line with the floor, and then go back to your initial position. For optimal effects, use dumbbells. Perform 2 to 3 sets of 7 to 12 repetitions.

Tuesday – Leg Circles


Lie down on the floor with your back, and then start lifting one leg till it reaches straight position above you, pointing at the ceiling. Now, start rotating the leg in a small circle 5 times clockwise, and after that rotate it 5 times counterclockwise. Do this with each leg four times.

Wednesday – Lifting


Lifting weights can substantially help you to burn body fat, and plus it will add muscle tissue which burns faster. If you have not used weights before, start with small weights, and make sure to maintain your back straight, and then start lifting from the ground to a standing position. Do this exercise three times a week for the muscles to grow properly. On this day do 10 reps.

Thursday – Plies Exercise

Plies Exercise

This one is good for the shape and as well as for the tone of your thighs. It is actually squatting, but with the toes pointed outward at a 45-degree angle. This exercise puts the load on the inner thighs fat thus melting all that problematic fat. Do 3 to 4 sets of 8 to 12 reps.

Friday – Squats Exercise


Squats are the best exercise for losing upper thigh fat. This exercise trains the largest muscles in the body thus quickly burning the present fat. Begin with simple squats, however ensure that your thighs are parallel to the ground, otherwise you may damage your knees. Perform 12 reps.

Saturday – Stepping Exercise


This exercise protects the knees and as well as efficiently contributes to the loss of upper thigh fat. For quick and best results, you can use a step machine or stair master which perfectly simulates climbing steps. But for maximum results use it 3-5 times a week. Mix it with other exercises to keep the muscles in shape. Perform 10 repetitions.

Sunday -Walking or Jogging


Fast walk or good jog will provide you with thin and nice looking legs. Plus this is the best cardio exercise that will increase the heart rate while making the body system stimulate energy and reduce thighs fat. If you are a beginner, first start with walking and then gradually increase the pace till jogging becomes a comfortable thing. If you do not like jogging, you can still stick with the walking but for optimal results you will need to walk 30 to 45 minutes every day.


For successfully losing all that unwanted upper thigh fat you need to follow a healthy diet as that is the foundation for good weight loss.

“The combination of exercise and diet are most effect strategies in losing weight compared to during just one alone according to the recent research carried out at Fred Hutchinson Cancer Research Center ”

In addition to this, reduce the sugar intake into your diet and increase the proteins and low carbohydrates as those are the ingredients that decrease fats, in this way the body will start to burn off more fat.

Great Addition to This Workout Plan is Yoga

Yoga can help you for even better results, and the pose that is ideal for upper inner thigh fat is Malasana.


It is a great squatting yoga pose, which will help you to tone your legs, bums, and thigh. Plus, its practice will strengthen the inner thighs and burn that stubborn fat.

In the beginning you may find this pose uncomfortable, but as soon as you get used to it, you will feel the deep stretch in your inner thighs which will loosen all that accumulated fat.