Do you want to achieve a great butt and thighs? Are you seeking an exercise routine to tone up your legs and glutes? Then cardio exercises are the way to go! Cardio is one of the best ways to burn fat and strengthen muscles because increasing your heart rate can boost circulation and help build an strong and toned posterior.
Plenty of cardio exercises, each with benefits, target your leg and thigh areas. Here are 8 options for a great cardio workouts that will tone your thighs and glutes. Get ready for some beach-ready legs with eight simple yet effective workouts!
Related Article: Cardio Vs. Weight Lifting: Which Is Best for Weight Loss?
8 Cardio Exercise Options for a Great Butt and Thighs
Are you looking for the best ways to get a great butt and thighs? Don't worry we've got you covered! We've put together an excellent list of 8 options for you to choose from. Whether you're interested in strength training, cardio workouts, or something else, there's something here for everyone. So let's get started and find out what works best for you!
1. Jumping Jacks
Jumping Jacks is a great cardio exercise that works your legs and thighs. This exercise engages multiple body parts, including the quads, hamstrings, and calves. It also helps strengthen the core region of your body and gives you a butt shape by toning the glutes. If done quickly, you'll get an effective cardio training workout for your lower body with all these benefits.
How to Do It?
- To do a jumping jack, start by standing feet together, with your arms at your sides.
- Then jump up and spread your feet wide, bringing your hands above your head.
- Reverse this motion to return to the starting position and repeat with controlled movements.
- Repeat as desired.
2. Squat Jumps
Squat Jumps are one of the best ways to target the legs and thighs for an effective cardio workout. It combines squats with jumps, allowing you to work all major muscle groups in your lower body- hips, glutes, quads, hamstrings, and calves. This move makes it easier to burn calories in a short amount of time, helping you achieve your fitness goals quicker.
This exercise will help strengthen and firm up your lower body while building endurance and burning calories. Squat jumps are an excellent way to get a good workout without spending too much time in the gym.
How to Do It?
- To do this exercise correctly, stand with your feet hip-width apart and squat down until your thighs parallel the floor.
- Then jump and bring your hands over your head while extending your legs fully in an explosive motion.
- Immediately land back into a squat position and repeat as tolerated.
- This exercise can be done at home with or without weights too!
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3. Burpees
Burpees are one of the best options for cardio when toning your legs and thighs. When done regularly and correctly, burpees can help you build muscle and burn fat faster than traditional aerobic exercises. This one move works multiple muscle groups- including arms, core, calves, and glutes- making it perfect for working on those thighs and butt! You can also incorporate Post Workout Powder for better results!
How to Do It?
- To do a burpee, start with your feet shoulder-width apart.
- Squat down, then reach both hands out to the floor before you. Jump or step both feet back to be in a plank position.
- Then jump or step your feet back up to the starting position and stand up straight, jumping with both feet at once and clapping your hands above your head.
Related Article: How to Do a Burpee - Benefits, Muscles Worked, Variations & Tips
4. Walking Lunges
Walking lunges are a classic exercise and an effective way to get toned legs and thighs. This exercise is incredibly versatile: you can incorporate weights or just use your own body weight, making it perfect for any fitness level.
Walking lunge exercises can be an effective, low-impact way to strengthen and tone the legs and buttocks. It requires no equipment beyond a flat surface and can easily be incorporated into any regular workout routine.
Not only will walking lunges challenge both the quadriceps and glutes, but they will also help improve balance and flexibility in your lower body. Walking lunges are worth trying for those wanting to build a strong booty while limiting joint stress and high impact on their bodies!
How to Do It?
- To perform this exercise, begin by standing with feet hip-width apart.
- Step one leg forward, bending the knees as if you're performing a lunge.
- Keep your core tight while slowly lowering your back knee until it almost touches the floor (it should barely skim the ground).
- Keep all your body weight in your heels instead of pushing off with your toes.
- Return to standing and switch legs, repeating up to three sets of 10 repetitions on each side for maximum benefit.
5. Rowing Machine
While aiming for solid and toned thighs and glutes can feel like a challenge, using a rowing machine is an excellent way to get started. This full-body cardiovascular equipment targets your lower body, upper body, core, and back.
As you row, the glutes and thigh muscles are activated, providing both strength and endurance conditioning benefits. Plus, with regular training of these muscles, you can reduce fat and firm up your legs in no time!
How to Do It?
- To get started on the rowing machine, ensure you have the correct form: arms straight at the start with palms facing downwards as you push away from your chest before extending fully and pulling towards your stomach.
- Engage your core and back to increase your power output, but most importantly, focus on keeping your breath steady throughout each repetition
6. HIIT
High-Intensity Interval Training combines short but high-intensity exercises exercises. It is a fantastic way to burn fat quickly and can be adapted to fit any schedule or goal. Not only does HIIT benefit your legs and thighs, but it also helps with overall coordination, balance, endurance, and cardiovascular health.
How to Do It?
- To do HIIT, start with a warm-up and go straight into shorter-intensity bursts like squats, lunges, and jump ropes.
- Take rest periods between each intensity burst since it is meant to be more challenging than traditional cardio.
- Once you've done your rounds of the higher-intensity workouts, you can end the session with stretching and cooling down exercises.
Related Article: How to Warm-Up for a HIIT?
7. Fire Hydrants
Fire hydrants are great for building strong and toned legs and thighs. These exercises suit people of all fitness levels, making them an accessible choice when targeting these areas.
How to Do It?
- To do a fire hydrant, you will need to get on all fours with your hands and knees shoulder-width apart and then raise one of your legs so that it is parallel to the floor.
- Pause for as long as possible; tension should be in your buttocks.
- This move is excellent for strengthening your glutes and developing definition in your thighs. It can also help improve balance and coordination when done regularly.
So why not include fire hydrants into your weekly routine - it only takes a few minutes to feel the burn!
8. Donkey Kicks
Donkey kicks are an effective exercise for toning and strengthening your glutes, thighs, and hamstrings. The donkey kick primarily works on developing strength in the muscles of the back foot and can help add definition to the buttocks and tone up thighs.
How to Do It?
- To do donkey kicks, get into a tabletop position on the ground, with your hip bones parallel to the ceiling, hands directly below your shoulders, and knees below your hips.
- Engage your core and lift one leg at a time towards the ceiling, forming an L-shape with your body.
- Keep lifting until you feel a stretch in your glutes or at the top of your hamstring.
- The further you lift, the harder it will be!
FAQs
1. How often should I work out to get toned legs?
Frequency depends on your goals, but a minimum of 3 times a week with the addition of rest days is recommended for best results when getting toned legs and thighs.
2. Should I stretch before and after leg workouts?
Yes! It's essential to stretch before any workout to warm up your muscles and after a workout to cool down. This helps reduce soreness and prevent injury.
3. What type of food should I eat for toned legs?
Eating a balanced diet high in protein, healthy fats, and whole grains will help you build muscle essential for achieving toned legs! Additionally, be sure to stay hydrated throughout the day.
The Bottom Line
Strengthening and toning your legs and thighs is doable with the perfect exercises. Combining HIIT, rowing machines, fire hydrants, squat jumps, walking lunges, jumping jacks, burpees, and donkey kicks can rapidly help you get noticeable results! Ensure you maintain good form while focusing on breathing throughout each exercise for optimal success. Your body will soon burn from head to toe with consistent workouts and commitment!
When selecting an exercise, pick one that you enjoy so that you stay motivated to continue working out regularly. The critical factor in getting the best results for your legs and thighs is consistency - sticking with a workout plan tailored to fit your needs!
