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Lose inner thigh fat fast with these 3 workouts


Stubborn inner thigh fat is the bane for many people looking to lose weight.

On social media we are led to believe that a ‘thigh gap’ is desirable.

When in fact a certain amount of inner thigh fat is completely normal!

However, if you are looking to lose inner thigh fat, then the good news is there are exercises and workouts that you can do.

The key is to find the right type of exercise for you (according to your body type) and combine this with a healthy lifestyle.

In this guide we’ll look at:

  • What is inner thigh fat?
  • What causes inner thigh fat?
  • How to lose inner thigh fat
  • What is the best inner thigh workout?
  • Can running help reduce inner thigh fat?
  • 3 workouts to lose inner thigh fat fast


Let’s go!

inner thigh fat

What is inner thigh fat?

Inner thigh fat refers to the pockets of fat in between your legs at the top of your thighs.

This can lead to your thighs touching and rubbing together, especially in the warmer months, which can be uncomfortable and painful.

Excess fat in the inner thigh area can also affect your self-esteem and body confidence.

As I mentioned at the start of this guide, having a certain amount of fat in your inner thighs is completely normal.

And so many factors are at play that determine how much fat you store in this area. 

Read on to find out the causes of inner thigh fat. 

Related: When does period weight go away? All your questions answered

inner thigh fat

What causes inner thigh fat?

The three main causes of inner thigh fat are genetics, hormones and lifestyle. 

Let’s take a look at each.

#1 Genetics

Your genetics shape almost every aspect in your body.

They influence:

  • Appetite
  • Metabolism
  • Food cravings (and the tendency to eat to cope with stress)
  • Body fat distribution
  • Body shape
  • Muscle gain
  • Fat storage
  • Fat loss

According to Harvard Health, there are more than 400 genes that play a role in the causes of obesity.

Adding that for some people, genes account for just 25% of the predisposition to be overweight, whereas for others it is as high as 70%-80%. 

The shape of your thighs is not always something you can change because of your genetics and body type. 

Some women (typically with an ectomorph body type) naturally have less body fat and find it easier to lose weight.

Whereas other women (typically with an endomorph body type) gain fat and muscle very easily and find it challenging to lose fat and get lean. 

It’s so important to recognise these differences.

For example, take two women – one who has an ectomorph body shape and the other who has an endomorph body shape.

Even if they follow the exact same diet and exercise plan, they will likely see different results because of their genetics and body shape. 

This is why it’s important to recognise the role that genetics plays when it comes to weight loss.

#2 Hormones

Hormones act like chemical messengers in your body and they can have an impact on your weight.

Keeping certain hormones like cortisol and estrogen at optimal levels by pursuing a balanced diet, prioritising sleep and exercising can have a positive impact on your weight.

It’s also important to note that body fat distribution is different between the sexes. 

Whilst women tend to store fat in the upper thigh area and gluteal areas, men tend to store extra fat in the abdominal area. 

#3 Lifestyle

Your lifestyle can influence your overall body fat percentage. 

Diet, exercise, sleep, smoking and stress levels are all lifestyle factors that can positively or negatively impact your body fat levels.

It’s worth pointing out that many overweight and obese people can and do practice healthy lifestyle behaviours.

One study found that obesity is not exclusively the result of lifestyle behaviours.

Adding that obesity is a complex, multifactorial disease in which behavioural factors are important, but not the exclusive determinants of clinical outcomes. 

Related: How to start running when overweight: 12 game-changing tips

inner thigh fat

How to lose inner thigh fat

There is no way to target fat loss in a certain area of the body.

Instead overall fat loss throughout the body is achieved through the following healthy habits consistently:

  • Healthy diet
  • Exercise
  • Sleep
  • Stress reduction
  • Adequate water intake 

Related: Running for weight loss: The most effective running workouts

What is the best inner thigh workout?

As I mentioned earlier, there is no way to target fat loss in a certain area of the body.

You can’t walk into a gym and expect to do a single workout that targets the inner thigh area and that area alone.

In fact, some strength exercises like squats and lunges can actually make your inner thighs bigger. 

Activities like HIIT and CrossFit can also make your thighs bigger. 

So it’s important you do the right type of exercise!

The best types of exercise to reduce inner thigh fat are:


Walking is a form of aerobic exercise that is great for losing inner thigh fat.

However, you need to be doing a fair bit of walking in order to see results.

Aim to walk 10,000 steps a day.

It doesn’t mean you have to do your steps all at once – try and get up and about as much as you can throughout the day. 

Strength exercises

There are certain strength exercises that can help you lose inner thigh fat.

But remember these need to be combined with a healthy lifestyle as well as other elements like cardio. 

  • Single leg glute bridge
  • Hip thrusts
  • Fire hydrants
  • Side lying leg lift

At the end of this guide you will find a sample strength training workout.

Related: The ultimate 30 day strength training plan for runners

inner thigh fat

Can running help reduce inner thigh fat?

Running is effective to reduce inner thigh fat.

However, certain types of running (like sprinting and hill sprint intervals) can build leg muscle.

Generally speaking, long distance running will not bulk up your legs.

But it’s entirely dependent on the amount of training you are doing and other factors like your body shape and lifestyle. 

If you do decide to start running, it’s always sensible to understand how your body is responding to the exercise. 

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inner thigh fat

3 workouts to lose inner thigh fat fast

Now you know more about how to reduce inner thigh fat, here are some workouts to help you lose inner thigh fat fast.

How quickly you lose thigh fat will depend on your body shape, how often you exercise and your lifestyle habits.

If you exercise regularly and consistently, you can expect to see results in 3 to 6 weeks.

#1 Walking workout

As I mentioned earlier, walking is one of the best exercises to lose inner thigh fat.

Your challenge then is to get as many steps in your day as possible.

You take on average 2,000 to 2,500 steps in a mile – so if you walk 4 miles a day, you should hopefully reach your goal!

  • Walk for 1 mile
  • Mid-morning snack
  • Walk for 1 mile
  • Lunch
  • Walk for 1 mile
  • Afternoon snack
  • Walk for 1 mile

#2 Running workout

This running workout is a tempo running workout that is designed to get you up and running. 

Your tempo run pace should be approximately 30 to 45 seconds faster than your easy run pace. 

Think 6 to 8 out of 10 on the effort scale.

  • Warm up
  • Easy run for 20 minutes
  • Tempo run for 20 minutes
  • Easy run for 20 minutes
  • Cool down

#3 Strength training workout

Do these strength exercises on your next strength training day to really benefit from an all-round training plan.

Strength training is important for any runner to stay injury-free for longer.

Perform 10 to 15 reps of each exercise and do three 3 sets. 

You won’t need any equipment to do the exercises as they are all bodyweight exercises. 

Remember to leave a recovery break in between each set.

  • Single leg glute bridge
  • Hip thrusts
  • Fire hydrants
  • Side lying leg lift
  • Standing side leg lift
  • Scissor kicks

Related: The ultimate 14 day strength training plan for runners

Caroline Geoghegan