10 min INNER & OUTER THIGH BURN Workout (No Equipment)
Video Transcript
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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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While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:
Yoga Sets
- Comfort and Flexibility: Our yoga sets are designed to move with your body, providing maximum comfort and flexibility.
- Stylish Designs: Choose from a variety of stylish designs that make you look as good as you feel.
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
- Versatile Use: Perfect for both swimming and beach workouts, our swimwear combines style and functionality.
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Shop Now and Elevate Your Fitness Journey
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Embrace the power of bodyweight exercises and transform your fitness journey without the need for equipment. And don’t forget to gear up with our top-brand clothing to look and feel your best.
Shop now and start your journey to a stronger, healthier you!
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Comments (44)
Hope you guys enjoyed this one! How did you do? Let me know down below ❤️
love this!!
9:14
you do this with so much elegance it's insane
Got it! And I will repeat when I need a quickie!
i’m pretty fit and still amazed how your weightless workouts set my muscles on fire! thank you!!
just came across this workout: tough but rewarding…loved it 🙏💙
No weights is best for me. My scoliosis likes this a lot happy ☺️
Really great burn in a short amount of time❤
A melhor do YouTube 🎉
It was harder then I thought but I did it without pauseing!! Tyy
Phew!!! That first section of bridges on your toes 🥵
I loved! Please more of this kind of exercise!
I'm extremely out of shape and knew I wouldn't be able to follow the program to the letter, but I did my best. I want to lose this thigh fat otherwise it'll be a real hinder to my daily life and health… I had to pause several times to catch my breath. Hopefully I'll be able to follow this video in a few weeks.
This was a killer! Just ten minutes but my thighs are 🔥🔥🔥
very hard when one is not used to it, but surely effective if one sticks to it regularly;
It’s perfect, no so hard that I wanted to quit and not so easy I got bored. Appreciate the challenge. The inner and outer thigh is so easily neglected, especially for someone like me who doesn’t do gym and doesn’t have gym equipment at home.
Oh, it ended so quickly 😮! Don't get me wrong – I felt it – but I guess it means it wasn't dreary. I'm not tip top yet, so I was a bit slow on the latter part, but I never feel bad for modifying the workouts in this positive space.
Thank you, Maddie 🌷.
On to boots burn now!
Can you do another like this like longer and on floor side lying?
Gonna start today!! My thighs are at 63 cm and I weigh 62.5 kg orz
My goal is to do it until the pants i ordered online fits or after until 2 weeks, whichever comes first ;u;
Day 1: I didnt get to follow everything but im gonna try again tom!!
Day 2: i didnt get to do it unu
Day 3: i was able to finish it YAAY
Day 4: i think my legs are starting to get stonger AHA i was able to do more reps ;u;
Day 5: took a break since it's sunday ;u;
Day 6: i didnt get to do it cuz i was too busy skjsk
Day 7: got to do it but i feel like i got weaker orz
Day 1: done
Day 2: off, I was sore
Day 3: done
Day 4: done
Day 5: done
Day 6: off
Day 7: off
Day 8: done
💕💚👍🙏
I broke my hip last year in a car accident and those exercises really help me to recover better. Thank you, Maddy!
The 2nd one gives me cramps in my thigh and hamstring 🥴
Mire 10 minute legs please.
Loved the specific focus on muscle groups!
Hi ! I have a substantial big difference when lifting the left leg up and the right leg 😔 the left leg is far too heavy to me.. how can I improve its power ? Thx a lot!! Xxx laura
Loves the workout! Had an easy time following along and enjoyed the new exercises. Thanks!
Sayın türkçe bilen arkadaşlarımız için bu yorumu 1 ay boyunca güncellemeye çalışacağım
👍Gün 1: ilk baştaki hareketleri tam yapamadım ve ortalara doğru sağ bacagimin yerinden çıkacağını hissettim ama genel olarak iyiydi ya. Yanmayı çok net bir şekilde hissettim diyebilirim.
Gün 2: ilk hareketleri yine tam olarak yapamadım ve manyak terledim ANAMM
Love these exercises. I can hardly do them because I need strength in these spots!
Thanks Mad!!!!!
it's made muscles i didn't know i had burn. Amazing Workout😂💪❤️
Great maddy!!! I’m sore!
Hi,
i know you will probably not read this, but i am really humbled by this exercise circuit. I am 62 and have started working out. My core is shot. I saved this exercise months ago and thought I might try it. i work out and cycle but nothing more. Now i am going to add this and try to master it. I am sure it will take months, but i would love to have more strength in my core. Thank you.
Great one Maddy! Thank you!!
I am obsessed with thigh workout ly Maddie 🥰❤
always good Mikayla! Thanks!
I really enjoyed it, I felt how my thighs worked👌🌟
more like an abs workout loloolo
Omg I love this but what are the songs they’re so good 😭
😘😘😘
Thanks
Inner and outer thighs are such a problem area for me. This workout left my legs trembling.. loved it!
Enjoy your workout video and the background music