Thigh fat is not as serious as deep belly fat that surrounds your organs, but it can still lead to frustration and self consciousness. To lose thigh fat fast, you need to lose weight throughout your whole body because spot reduction is nonexistent. You can also do thigh exercises to help tone your muscles and create better definition. The main muscles of your thighs are your quadriceps and hamstrings, which are found on the front and back of your thighs, respectively.
IntervalTraining
If you want to lose fat, you need to burn calories with cardiovascular exercise. Being that you want to lose fat fast, increase your caloric output by doing interval training. Start with a light 5- minute warm-up, then alternate back and forth between a high and low intensity. After you have done 20 to 30 minutes of interval training, finish with a light 5- minute cool-down. When doing intervals, have your low intensity bouts be twice as long as your high intensity bouts. You can apply interval training to any type of cardio, such as running, group cycling, walking, swimming or elliptical training. Perform three days of interval training a week.
Dumbbell Squats
Dumbbell squats work your quads, hamstrings and glutes. Stand with your feet shoulder-width apart while holding the weights at your sides. Keeping your core tight and back straight, lower yourself down by bending your knees. Once your thighs parallel the floor, stand up; repeat for 10 to 12 repetitions.
Lunges
Lunges work your thighs from a stationary position or while walking. Stand with your feet in a staggered stance with your right foot forward and left foot behind you. While holding dumbbells at your sides, lower yourself down by bending your knees. Once your right thigh parallels the floor and your left knee is an inch above the floor, rise up and repeat. After doing 10 to 12 reps, switch sides.
Hamstring Curls
Hamstring curls are done with a stability ball and they place the most emphasis on your hamstrings. Lie on your back with your heels on top of the ball and your arms at your sides. After pressing into the ball to lift your hips, roll the ball toward your body by engaging your hamstrings. Once your heels are by your glutes, push your hips up higher to get one last squeeze on your hamstrings. Slowly return the ball to the starting point and repeat 10 to 12 times.
Squat Jumps
Squat jumps are plyometric exercises that are done in an explosive fashion. Not only can they work your thigh muscles, but they can also give you a cardiovascular effect. Stand with your feet shoulder-width apart and your arms at your sides. Slowly lower into a squat and jump in the air as high as possible. As you do this, extend your arms straight above you. Once you land, descend right into another squat and repeat for 10 to 12 repetitions.
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