If you want to burn hip and thigh fat, aerobics is an important tool. During aerobic sessions, your body is burning calories. When the body burns more calories than it needs, weight loss occurs all over your body, including your hips and thighs. A circuit training approach allows you to combine fat-burning cardio with hip- and thigh-toning exercises to shed unwanted fat.
Circuit Training
Circuit training is a workout approach that uses cardio and toning exercises to burn 30 percent more calories, according to Fitness. Start out with a high-intensity cardio activity. Examples include jumping rope, running or jogging. After a few minutes of cardio, switch to a hip- or thigh-toning exercise. Then, alternate back to cardio activity. Continue rotating between a new cardio activity and strength-training activity for your entire circuit-training session.
Hip Exercises
During circuit training sessions, try the squat kick. Get into a standing position and place your hands on your hips. Kick your right leg in front of the body. As you bring your right leg back onto the floor, get into a squat position. Then, repeat the exercise 15 times and switch sides.
Another effective exercise is hip raises. Lie down on your exercise mat with your knees slightly bent, feet flat on the floor. Lift your hips off the floor and extend your left leg. Point your toes during this contraction. Hold for one count, and then slowly move your left leg out slightly. Hold for one more count and return to your starting position. Repeat this exercise 10 times, and then switch sides.
Thigh Exercises
During circuit training sessions, you can also focus on toning your thigh muscles. Use the plie exercise, which targets your thighs. Stand with your feet slightly wider than shoulder-width apart. Point your toes outward and lower into a squat position. Hold the squat for three seconds and return to your starting position. Repeat five to 12 repetitions.
Single leg circles are another option. Start out lying on your back. Extend your right leg toward the ceiling and make five small circles in the clockwise direction. Switch to making five circles in the counter-clockwise direction. Repeat this exercise five times on each leg.
Workout Frequency
For hip and thigh fat loss, you need at least 30 minutes of cardio activity each day, according to MayoClinic.com. You also need muscle-toning sessions at least twice weekly. If you decide to circuit train daily, allow each muscle group to heal for a day. For example, you might perform circuit training for your hips on Monday and wait until Wednesday to train the hips again. However, on Tuesday, you can circuit train a different muscle group, such as the thighs.
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