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Does HIIT Burn Thigh Fat? (Does It 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 HIIT burns thigh fat, and other exercises that can help slim your legs.

HIIT workout

Does HIIT 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 HIIT burns calories, it can help burn thigh fat.

You may not notice any reduction in thigh fat in the short term, but if you do HIIT 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 Often Should You Do HIIT To Burn Thigh Fat?

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

Doing HIIT 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 HIIT at least twice a week will be beneficial.

woman with flabby thighs

Great Exercises To Help You Lose Thigh Fat


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

Like with HIIT, sit-ups can 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 burn thigh fat since a lot of calories are needed (and burned) to contract your quads for a long period of time.

High Knees

Like sit-ups, you can do high knees anywhere, so there’s no excuse to leave them out of your fat burning program.

High knees greatly reduce thigh fat 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 at burning thigh fat.


Calorie Deficit Key To Weight Loss

You Can’t Spot Reduce Fat