Skip to Content

Do High Knees Burn Thigh Fat? (Do They Slim Your Thighs?)

Many gym-goers have a burning desire to burn thigh fat.

(Pun intended.)

If that’s you, you may be wondering which exercises you should do to achieve this goal.

So, in this article, we look at whether high knees burn thigh fat, and other exercises that can help slim your legs.

Man doing high knees in front of yellow background

Do High Knees Burn Thigh Fat?

The most important thing to know when it comes to reducing thigh fat is that you can’t target specific are to burn fat from.

You can do lots of fat-burning exercises, and eventually, you will lose fat from all areas of your body.

(Including your thighs.)

The order in which body fat is reduced isn’t something you can control though.

Since high knees burn calories, they can help burn thigh fat.

You may not notice any reduction in thigh fat in the short term, but if you do high knees as part of a fat-burning program, you can definitely slim your legs as a result.

The Key To Losing Thigh Fat

One of the most crucial parts of burning fat is being in a calorie deficit every day.

This means that you’re burning more calories than you’re consuming.

Although your training program won’t be able to directly target thigh fat, being in a calorie deficit over time will result in fat loss.

And eventually, this fat will be burned from your legs.

How Many High Knees Should You Do To Burn Thigh Fat?

This will depend on your current strength and fitness levels as well as how many high knees you can do already.

But, as a general rule, 2 to 5 sets of 30 to 50 high knees can be good for burning fat.

Alternatively, you can do as many high knees as you can in a minute, before taking a minutes rest and repeating a few times.

How Often Should You Do High knees To Burn Thigh Fat?

This will also depend on your current fitness levels as well as your overall fitness goals.

Doing high knees 2 to 3 times a week might be suitable for some intense fat-burning programs.

However, others may be suited to once a week.

For most fat burning programs, doing high knees at least twice a week will be beneficial.

Woman with fat thighs

Other Great Exercises To Help You Lose Thigh Fat


Sit-ups are a great exercise that can be done anywhere at anytime.

Like with high knees, sit-ups help reduce thigh fat as long as you do them consistently and stay in a calorie deficit.

Wall Sits

These are a popular quad exercise that many people leave towards the end of their workouts.

Wall sits help burn thigh fat since a lot of calories are needed (and burned) to contract your quads for a long period of time.

HIIT Workouts

When it comes to fat burning workouts, you don’t get much better than HIIT workouts.

HIIT workouts can reduce thigh fat greatly assuming you’re consuming less calories than you’re burning.


Ah yes, the good old-fashioned treadmill.

Any form of cardio that increases your heart will burn a lot of calories, which is why treadmills are great for burning thigh fat.


Spot Reduction Is A Myth

Calorie Deficit for Fat Loss