Can Treadmill Reduce Thigh Fat? 6 Workouts to Test it Out

Last Updated on August 30, 2023 by TreadmillGuides Team

Can Treadmill Reduce Thigh Fat? I find myself eligible to give you the answer because I have tried a no. of treadmill workouts for the last 10 years. Let me share with you my experience with treadmills first.

My passion towards treadmills started in 2015 when my home treadmill helped me to lose 10 kg in 4 months. It all started after my surgeries in 2014. I became so irregular in my diet & exercise that I almost was living a sedentary lifestyle. On a regular hospital visit, my dietician asked me to a brisk walk and changed my diet.

Then I decided to buy a treadmill for my home. And my treadmill journey began!

You’re Not alone if You’ve Thigh Fat

First of all, if you experience any type of complex due to thigh fat, you need not do it. As it’s not only your problem. Thigh fat is a common concern, especially in women.

You would be shocked to know there is a good volume of searches on the net for “thigh fat exercises, treadmill inner thigh exercise, treadmill thigh workout and more.

According to a study published in the journal Obesity Research and Clinical Practice, thigh fat was a bigger predictor of metabolic health than belly fat in women.

Another study published in the Journal of Women’s Health found that thigh circumference was a significant factor of type 2 diabetes risk in women, independent of overall body fat percentage.

Can Treadmill Reduce Thigh Fat? What Experts Say

Danielle Hildreth, a registered nurse and certified personal trainer, at Healthline, says running on a treadmill can be an effective equipment for weight overall fat loss. And it works well if you mix strength training with treadmill workouts. As you know cardio alone can cause muscle loss too.

Jessica Smith, a fitness instructor and personal trainer at Shape, also said that cardio exercise can effectively melt away that stubborn fat if merged with strength training.

Not only this several studies (1) prove the above-mentioned statements.

How to Lose Thigh Fat on a Treadmill

Now, this is the big question here! You need to remember the following steps.

1. Incorporate High-Intensity Interval Training (HIIT) into your treadmill workout. HIIT involves short bursts of high-intensity exercise followed by periods of rest. This type of exercise is effective for burning fat, including thigh fat (2). And it also helps in saving energy consumption during treadmill workouts.
2. Increase the incline on your treadmill. Walking or running uphill engages the muscles in your thighs, leading to increased calorie burn and fat loss.
3. Use resistance training to build muscle in your thighs. Resistance training can help to tone and shape the muscles in your thighs, leading to a more defined and lean appearance.
4. Vary your treadmill workout. Doing the same workout every day can become boring and lead to a plateau in your results. Try different types of workouts, such as intervals, hills, and sprints, to keep your body challenged and continue to see progress.
5. Pay attention to your diet. While exercise is essential for fat loss, diet also plays a significant role. To lose thigh fat, you must create a calorie deficit by burning more calories than you consume. Focus on eating a healthy, balanced diet that includes plenty of fruits, vegetables, lean protein, and whole grains.

Now, coming to the next section of the article. Start and try at least one treadmill inner thigh exercise to notice the difference in your thigh fat.

6 Treadmill Thigh Fat Exercises

1. Multi-mode training workout

This treadmill workout for weight loss will help you to reduce thigh fat the most. Because it includes side shuffles, and lunge walks that focus more on your thigh and lower muscles.

a. Warm-Up

Before starting any workout, it is important to warm up your muscles to prevent injury. Start your treadmill workout with a 5-10 minute walk or light jog to get your blood flowing and your muscles warmed up.

b. Incline Walk

Begin your workout with an incline walk. Set the treadmill at a moderate incline (around 6-8%) and a speed of 3-4 mph. This will engage the muscles in your thighs and help to burn fat. Walk for 10-15 minutes.

c. HIIT Sprints

After your incline walk, it’s time for some high-intensity interval training (HIIT). This type of exercise is effective for burning fat, including thigh fat.

Set the treadmill to a higher speed (around 6-7 mph) and sprint for 30 seconds. Then, lower the speed to a walk or slow jog for 60 seconds. Repeat this cycle for 10-15 minutes.

d. Side Shuffle

The side shuffle is a great exercise for toning the muscles in your inner and outer thighs. Set the treadmill to a slow speed (around 2-3 mph) and stand sideways on the treadmill.

Shuffle sideways, keeping your feet facing forward, for 30 seconds. Then, turn around and shuffle in the opposite direction for 30 seconds. Repeat for 5-10 minutes.

e. Lunge Walks

Walking lunges are a great exercise for targeting the muscles in your thighs and glutes.

Turn off the treadmill and step forward with your right foot, bending your knee and lowering your body until your thigh is parallel to the ground.

You need to do the same with your left foot now. Continue for 10-15 lunges on each leg.

f. Post-workout stretches

After your workout, it is important to cool down to allow your heart rate and breathing to return to normal. Slowly walk or jog on the treadmill for 5-10 minutes, then stretch your muscles to prevent soreness and injury.

2. Elevated Treadmill Workout/Hill Intervals

This treadmill thigh workout is all about increasing and decreasing decline. Try it carefully and practice only if you’re comfortable.

1. Begin with a 5-minute warm-up in a relaxed state.
2. Increase the incline to 5-6% and jog for 2 minutes.
3. Decrease the incline to 2% and jog for 2 minutes.
4. Repeat this interval for 20-30 minutes.
5. Lower your heart rate and cool down for 5 minutes on a leisurely tread.

3. Speed Pyramids on the Treadmill

This can be called treadmill inner thigh exercise because it centres on speed variations which is useful in burning more calories.

1. To prepare for your workout, spend 5 minutes warming up in easygoing mode.
2. Increase the speed to a challenging pace and jog for 1 minute.
3. Decrease the speed to a comfortable pace and jog for 2 minutes.
4. Repeat this interval for 20-30 minutes.
5. To help your body recover, settle down slowly for 5 minutes.

4. Treadmill Hill Sprints

Can Treadmill Reduce Thigh Fat? Yes, why not? This treadmill workout for weight loss helps to lose your whole body fat and your thighs are included too.

1. Ease into your workout with a 5-minute warm-up at mild speed.
2. Increase the incline to 5-6% and jog for 2 minutes.
3. Decrease the incline to 2% and sprint for 30 seconds.
4. Repeat this interval for 20-30 minutes.
5. Cool down for 5 minutes at a comfortable pace.

5. Treadmill Reverse Pace Walking

This is one of those thigh-fat exercises that can be done on a treadmill easily with little to moderate efforts.

1. At a moderate speed, start a slow walk for 5 minutes.
2. Turn around and walk backwards at a slow pace for 2 minutes.
3. Increase the speed to a moderate pace and walk backwards for 2 minutes.
4. Repeat this interval for 20-30 minutes.
5. End your workout on a relaxed note by cooling down for 5 minutes at a slow pace.

6. Treadmill Striding Workout

Last treadmill thigh workout to try to add fun to your routine!

1. Before you dive into your workout, don’t forget to warm up for 5 minutes.
2. Increase the incline to 5-6% and power walk for 3 minutes.
3. Decrease the incline to 2% and power walk for 2 minutes.
4. Repeat this interval for 20-30 minutes.
5. Spend the final 5 minutes of your workout cooling down with mild intensity.

I hope you’ve got your answer now, Can Treadmill Reduce Thigh Fat or Not? 🙂 Also tell me in the comment section how did you find these thigh fat exercises useful?

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