How To Lose Weight Fast On Your Thighs & Buns

Walking down the beach in a swimsuit can be an uncomfortable experience when you have extra weight on your thighs and butt. You may use towels, sarongs or shorts to cover up problem areas, but this doesn't solve the root of the problem. You need to lose weight throughout your body to reduce your buns and thighs -- it isn't possible to spot reduce. Follow a weight loss program that includes full body workouts and targeted leg exercises to slim your lower body fast.

Step 1

Engage in upper body strength training workouts two days a week to increase lean muscle mass and boost your metabolism. Perform bicep curls, bent over rows, chest presses, sit-ups and triceps overhead presses for four sets of 12 repetitions. Execute 20 jumping jacks after each set to burn fat.

Step 2

Train your legs twice a week to develop muscle in your thighs and butt to encourage weight loss. Perform walking lunges, dumbbell squats, leg extensions, leg curls and donkey kickbacks for four sets of 20 repetitions.

Step 3

Perform cardiovascular intervals four days a week to burn off layers of fat resting on your muscles. Run on a treadmill for 30 seconds. Walk for a minute to recover. Alternate speeds for 20 minutes.

Step 4

Follow a healthy diet to facilitate weight loss. Eat foods in their natural form, such as vegetables, whole grains, fruits, lean steak, skinless poultry, low-fat dairy and healthy fats like olive oil, nuts and seeds. Avoid processed foods, such as frozen dinners, deli meats and pre-seasoned meals high in sodium, chemical preservatives and refined sugars.