The legs are prone to fat gain, from the thighs all the way down to the calves. If you want to get rid of this fat, you need to target the major muscles of your legs with weight training exercises while simultaneously doing calorie burning exercises. By taking this approach, you can burn the fat and create better definition.
Cardio
To effectively burn the fat on your legs, do cardiovascular exercises where your legs are moving in a repetitive fashion. Power walking, inline skating, elliptical training, stair climbing, rowing and versa climbing are examples. Aim for 45 to 60 minutes of cardio, three to four days a week.
Split Squats
Split squats work the quads, glutes and hamstrings simultaneously. These are the muscles of your thighs and butt. Hold a barbell across your shoulders behind your neck, using a wide grip, and step forward with your right foot. Keeping your core tight and back straight, bend both knees and lower your body. Once your right thigh parallels the floor and your left knee is an inch above the floor, stand back up and repeat. After you have done 10 to 12 reps, switch sides. When doing split squats, do not let your front knee go past your toes.
Sumo Squats
Sumo squats work the insides of your thighs and your butt. Stand with your feet in a wide stance while holding a dumbbell vertically in between your thighs. You should be holding the underside of one weighted end of the dumbbell, your arms should be completely extended and your toes should be pointing out at 45-degree angles. Slowly lower yourself down by bending your knees, stopping when your thighs parallel the floor. Steadily come back up and repeat for 10 to 12 reps.
Stiff Leg Deadlifts
Stiff leg deadlifts are done with a set of dumbbells, and they target your hamstrings. Stand with your feet shoulder width apart while holding the dumbbells in front of your thighs with your palms facing you. Slowly bend forward and lower the weights toward the ground. When doing this, push your butt backward, and stop once you feel a strong contraction in your hamstrings. Stand back up and repeat 10 to 12 times.
Step-Ups
Step-ups are performed with a bench. Stand behind the bench with your feet hip width apart and dumbbells held at your sides. After placing your right foot on the bench, press down and lift your body into the air. As you do this, pause on your right foot and lift your left knee forward in front of your chest. Slowly place your left foot back on the ground and repeat. After doing 10 to 12 reps, switch sides.
Single-Leg Calf Raises
Single-leg calf raises work your calves, or the lower back part of your legs. Stand facing a wall with your feet hip width apart. After placing your hands lightly on the wall for balance, raise your left foot off the floor and bend your knee. Your foot should now be behind your body. In a steady motion, lift up onto your right toes by contracting your calf muscle, and hold for a full second. Slowly lower and repeat. Once you've completed 12 to 15 reps, switch sides.
Squat Jumps
Squat jumps work your thighs and calves simultaneously. Stand with your feet shoulder width apart and your arms at your sides. After lowering into a squat position, jump in the air as high as you can and reach your arms above your head. As soon as you land, do another squat jump, and continue for 10 to 12 reps.
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