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

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

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

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Essential Bodyweight Exercises

Push-Ups

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

  1. 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.
  2. 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.

  1. 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.
  2. 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.

  1. 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.
  2. 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.

  1. 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.
  2. 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:

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

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Comments (44)

  • @MadFit Reply

    Hope you guys enjoyed this one! How did you do? Let me know down below ❤️

    May 30, 2024 at 2:28 AM
  • @denesenior Reply

    love this!!

    May 30, 2024 at 2:28 AM
  • @yunic_aa Reply May 30, 2024 at 2:28 AM
  • @siciliaqr Reply

    you do this with so much elegance it's insane

    May 30, 2024 at 2:28 AM
  • @jatulle Reply

    Got it! And I will repeat when I need a quickie!

    May 30, 2024 at 2:28 AM
  • @sandraherron6213 Reply

    i’m pretty fit and still amazed how your weightless workouts set my muscles on fire! thank you!!

    May 30, 2024 at 2:28 AM
  • @elsaj5979 Reply

    just came across this workout: tough but rewarding…loved it 🙏💙

    May 30, 2024 at 2:28 AM
  • @user-pd4cv2bw1h Reply

    No weights is best for me. My scoliosis likes this a lot happy ☺️

    May 30, 2024 at 2:28 AM
  • @heatherpoletti6692 Reply

    Really great burn in a short amount of time❤

    May 30, 2024 at 2:28 AM
  • @ciceraribeiro3647 Reply

    A melhor do YouTube 🎉

    May 30, 2024 at 2:28 AM
  • @garbage4261 Reply

    It was harder then I thought but I did it without pauseing!! Tyy

    May 30, 2024 at 2:28 AM
  • @mrs.christykent1508 Reply

    Phew!!! That first section of bridges on your toes 🥵

    May 30, 2024 at 2:28 AM
  • @renataalvarenga6932 Reply

    I loved! Please more of this kind of exercise!

    May 30, 2024 at 2:28 AM
  • @felise6717 Reply

    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.

    May 30, 2024 at 2:28 AM
  • @saragrant9749 Reply

    This was a killer! Just ten minutes but my thighs are 🔥🔥🔥

    May 30, 2024 at 2:28 AM
  • @delphize Reply

    very hard when one is not used to it, but surely effective if one sticks to it regularly;

    May 30, 2024 at 2:28 AM
  • @antaraflowunleashed Reply

    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.

    May 30, 2024 at 2:28 AM
  • @EXOWIMOO Reply

    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!

    May 30, 2024 at 2:28 AM
  • @jessicacampbell1903 Reply

    Can you do another like this like longer and on floor side lying?

    May 30, 2024 at 2:28 AM
  • @miruu9108 Reply

    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

    May 30, 2024 at 2:28 AM
  • @susoso12 Reply

    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

    May 30, 2024 at 2:28 AM
  • @gloriaorozco835 Reply

    💕💚👍🙏

    May 30, 2024 at 2:28 AM
  • @catarinasiqueirasimoes Reply

    I broke my hip last year in a car accident and those exercises really help me to recover better. Thank you, Maddy!

    May 30, 2024 at 2:28 AM
  • @killjadeskye Reply

    The 2nd one gives me cramps in my thigh and hamstring 🥴

    May 30, 2024 at 2:28 AM
  • @LinaVelliotis Reply

    Mire 10 minute legs please.

    May 30, 2024 at 2:28 AM
  • @kmickey3332 Reply

    Loved the specific focus on muscle groups!

    May 30, 2024 at 2:28 AM
  • @lauracuciz1041 Reply

    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

    May 30, 2024 at 2:28 AM
  • @laurabrothers5969 Reply

    Loves the workout! Had an easy time following along and enjoyed the new exercises. Thanks!

    May 30, 2024 at 2:28 AM
  • @looserofthecentury2174 Reply

    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

    May 30, 2024 at 2:28 AM
  • @theresabiase5874 Reply

    Love these exercises. I can hardly do them because I need strength in these spots!

    May 30, 2024 at 2:28 AM
  • @mlengle8944 Reply

    Thanks Mad!!!!!

    May 30, 2024 at 2:28 AM
  • @morrigs Reply

    it's made muscles i didn't know i had burn. Amazing Workout😂💪❤️

    May 30, 2024 at 2:28 AM
  • @mlengle8944 Reply

    Great maddy!!! I’m sore!

    May 30, 2024 at 2:28 AM
  • @mkucsma Reply

    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.

    May 30, 2024 at 2:28 AM
  • @mlengle7080 Reply

    Great one Maddy! Thank you!!

    May 30, 2024 at 2:28 AM
  • @lebopoeva5152 Reply

    I am obsessed with thigh workout ly Maddie 🥰❤

    May 30, 2024 at 2:28 AM
  • @mlengle7080 Reply

    always good Mikayla! Thanks!

    May 30, 2024 at 2:28 AM
  • @juanjosecorreaarroyo34 Reply

    I really enjoyed it, I felt how my thighs worked👌🌟

    May 30, 2024 at 2:28 AM
  • @hari8537 Reply

    more like an abs workout loloolo

    May 30, 2024 at 2:28 AM
  • @isabellefarrand444 Reply

    Omg I love this but what are the songs they’re so good 😭

    May 30, 2024 at 2:28 AM
  • @lizsmith9948 Reply

    😘😘😘

    May 30, 2024 at 2:28 AM
  • @lingruwang6595 Reply

    Thanks

    May 30, 2024 at 2:28 AM
  • @sashab.3732 Reply

    Inner and outer thighs are such a problem area for me. This workout left my legs trembling.. loved it!

    May 30, 2024 at 2:28 AM
  • @sovanarapich4075 Reply

    Enjoy your workout video and the background music

    May 30, 2024 at 2:28 AM

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