It's impossible to target a specific area of your body for fat loss. To burn off leg fat, you'll need to take on a cardiovascular fitness regimen with an overall goal of trimming fat and replacing it with lean muscle. Exercises that isolate your leg muscles can help the process, as you will begin to develop definition in your leg muscles at the same time that your cardiovascular routine is helping you burn off leg fat, and the combined result should be leaner legs.
Step 1
Find your target heart-rate zone using an online target heart-rate calculator, such as the one at the Mayo Clinic site. Exercising while keeping your heart rate within your suggested target is the best way to burn fat.
Step 2
Add cardiovascular exercise---such as running, bicycling, rowing or swimming---to your workout routine, starting with two to three times a week for at least 20 to 30 minutes at a time.
Step 3
Keep your heart rate within your suggested target zone. After you begin exercising, stop and check your pulse, placing two fingers on the underside of your wrist or on your neck just below your ear. Count the number of beats for 10 seconds, and multiply that number by six to find your heart rate. If you are above or below the target zone, adjust your pace accordingly.
Step 4
Combine cardio with muscle-building workouts by adding resistance to your exercise. For example, run uphill or on sand to give your leg muscles an additional workout.
Step 5
Build and define your leg muscles with exercises such as leg presses, squats, calf raises and hamstring curls. Weightlifting exercises that isolate your leg muscles will help you burn calories while developing leaner legs.
Step 6
Eat a low-fat diet, consuming fewer calories than you burn every day. Burning off more calories than you eat is the key component of weight loss.
Tips and Warnings
- Eat smaller portions more frequently throughout the day, and keep healthy snacks on hand to avoid cravings between meals. Adding low-fat proteins to your diet will help your muscles recover from intense workouts. Foods high in fiber can help you feel fuller longer. Drink plenty of water each day---at least eight to 10 glasses---while exercising, to keep your muscles hydrated and to flush toxins from your system.
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