10 min INNER & OUTER THIGH BURN Workout (No Equipment)

TopShop · May 30, 2024

10 min INNER & OUTER THIGH BURN Workout (No Equipment)

By TopShop Bodyweight Workouts at home thigh burn, at home thigh slimming workout, at home thigh toning, at home thigh workout, equipment free leg workout, inner thigh, inner thigh workout, leg workout at home, madfit thigh workout, no equipment thigh workout, No Equipment Workout, outer thigh workout, outer thigh workout chloe tinghigh slimming workout, thigh burn, thigh burning workout, thigh gap workout, thigh toning workout, thigh workout 44 Comments

Video Transcript

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hey guys welcome back today’s workout is all focused on the inner and outer thighs this workout is 11 minutes and 30 seconds long but it is 10 minutes of working time you don’t need any equipment for this workout just yourself a little bit of space and definitely a soft surface beneath you as we are going to be on the ground for the entirety of this workout i think that’s it make sure that you can see your screen so that you can follow along with me and without further ado let’s get to it all right guys so first off we’re going to start on our backs and we’re going to do some glute bridges so you’re going to bring your toes in closer to your bum going to be available so we’re here for 30 seconds and then we’re going to move into a one leg glute bridge squeeze those glutes and press those hips up so getting ready you’re going to choose one side come up into the group bridge hold here arms come up we raise the leg up and down up and down you’re going to feel this more in your supporting leg keep that core nice and tight as well don’t let that move [Music] all right 30 more seconds of glute bridges with the abduction at the top so up open up [Music] you might also feel this little bit in your hamstrings all right we’re getting ready to hold other leg comes up arms come up [Music] you might start to feel us in your inner thoughts we’re taking a quick 15 second rest here we’re going to do some more other fireworks we’re going to do one side at a time you’re going to prop yourself up on your hand coming onto your knee here and we’re just going to raise this leg so up and down you want to keep your quad or your knee pointing forward all right from here we’re gonna do big circles drawing big circles with our toes backwards try not to let this supporting him drop as you raise that leg so you’re really using that outer thigh that working leg ten more seconds here all right we’re moving into some clam shells so you’re still gonna hold this position you’re just gonna come down like so and raise it up open that leg and lower [Music] will be true [Music] 15 second rest we’re going to repeat all that on the other side [Music] here we go so starting with the leg lifts and lower [Music] fresh [Music] [Music] nice big circles [Music] supporting like nice and strong not dropping those hips so you’re just using that outer thigh and that glute to lift the leg [Music] all right moving into clam shell coming down and pressing up open that leg at the top [Music] [Music] good taking a quick 15 second break now we’re going to move on to working our inner thighs so we’re going to come down on our backs we’re going to alternate between what i call froggy extensions so heels together we’re here for 30 seconds you extend and bring it in extend stretch those legs and bring it in you can place your fingertips on your inner thighs feel them working [Music] so you want to extend your legs at like a 45 degree angle or a little bit lower wherever you feel at most [Music] now we’re going to hold here in this extension position and you’re going to criss cross those [Music] legs and tight little scissors [Music] all right we’re gonna repeat that again [Music] [Music] you can’t take me with you i’m scared you’re gonna blow your views come a little bit closer yeah all right getting ready for our beast horses are kept in the back of my mind there’s someone waiting on me you’re just wasting my time because you’re scared i finally got some clothes [Music] all right we’re gonna do some more inner thigh work to end this off and again we’re going to do one leg at a time so we’re first going to start off with inner thigh i’m going to start off with my right leg inner thigh leg lifts so lifting and touching [Music] you want to sit forward on that hip so that you’re using that inner side [Music] all right you’re coming down on your elbow here as you cross the leg in front leg comes up lower cross lift make sure you’re sitting up forward on that hip [Music] all right you’re gonna leave that leg in front place it flat on the floor come forward on that hip and you’re gonna pulse the leg here [Music] as long as you can show me a good time i don’t need promises honestly no big deal [Music] 15 second rest we’re going to do the other leg so starting onto those toe taps so you’re propped up on your hand then we move down to our elbow so again sit forward [Music] all i need is devotion i don’t wanna be so emotional just wanna dance one a simple romance nothing more nothing less from you down to your elbow lift lower [Music] honestly leg stays in front sit as hard as you can on that hip and lift that inner inner thigh up and down pulse it here [Music] [Music] and that is it guys great job all right guys so i hope you enjoyed that quick little inner and outer thigh burn if you enjoyed this one make sure to give it a thumbs up let me know in the comments down below if you’d like to see more of this style how you enjoyed this one how you did please leave me your feedback down below and if you’re new here make sure that you hit that subscribe button turn on your post notifications so you don’t miss another workout from me and i will see you guys very soon bye [Music] you

Transform Your Fitness Routine with No-Equipment Bodyweight Workouts

Welcome to your ultimate guide to bodyweight workouts that require no equipment!

These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.

The Benefits of Bodyweight Workouts

Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:

Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.

Essential Bodyweight Exercises

Push-Ups

Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.

Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.

Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
Jump Squat: Add a jump at the end of each squat for an extra cardio boost.

Lunges

Lunges are great for working your legs and improving balance and stability.

Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.

Planks

Planks are a core-strengthening exercise that also engages your shoulders and glutes.

Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.

Bodyweight Workout Routine

Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:

Warm-Up: 5 minutes of light jogging or jumping jacks.
Push-Ups: 3 sets of 15 reps.
Bodyweight Squats: 3 sets of 20 reps.
Forward Lunges: 3 sets of 15 reps per leg.
Forearm Plank: 3 sets of 1-minute hold.
Cool Down: 5 minutes of stretching.

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Yoga Sets

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Activewear

Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.

Shorts

Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
Durability: Made from high-quality materials that stand up to intense workouts.

Sports Bras

Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.

Swimwear

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Chlorine-Resistant: Durable materials that withstand the rigors of regular swimming.

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10 min INNER & OUTER THIGH BURN Workout (No Equipment)