How to Lose Weight in Your Legs in a Week at Home (Best Workouts and Diet)

How to lose leg fat in 1 week- So you noticed your legs are not looking as cute as you want them to, and lately, you have not been comfortable in shorts.

There is no cause for alarm; it will only cost you some hard work to get your legs toned up and pretty. To cheer you up the more, you can achieve this in one week and also in the comfort of your home.

Truth be told, your desire to have finely toned legs, is not asking too much. As we age, our knees get affected quite fast, but with regular training at this early stage, the knees are likely to stay healthier longer than usual.

Taking the pain to lose leg fat now, means you are also securing your knees from giving up early as you age.

Though there is no particular means to lose weight from a particular spot on the body, there is certainly a way you can lose weight in your legs. By making efforts to lose overall body weight, you will most definitely lose weight in your legs.

There are two approaches to losing overall body weight. The first is healthy dieting to facilitate weight loss, and the second is appropriate workouts to burn unneeded fats and build muscle.

Since your target is to lose leg fat, you should incorporate workouts that will build leg muscles and tone up your legs.

In this article, you will find the best workouts to lose leg fat in 1 week and how you can improve your diet to hit your target. Read on and learn.


It is not impossible to lose leg fat in  1 week. Click to discover the best diet and exercises to help you lose body fat and sculpt your legs naturally.


Best workouts to lose leg fat in 1 week

The good thing about these workouts is that you can perform them at home with little or no equipment. They are also easy to do. Follow the instructions strictly for the best outcomes.


1. Squats


Squats to lose leg fat in 1 week


Doing a squat will engage your glutes, hamstrings, and quads to lose all the unneeded leg fat. Follow these steps to do it:

  1. With your arms by your side, stand and place your feet shoulder-width apart
  2. Now push your butt behind and bend your knees – try to form a sitting position. Reduce your height as much as you can
  3. Then straighten your hands forward at shoulder height
  4. Ensure that your knees are not farther than your toes. Hold for about 10 seconds
  5. Next, you return to a standing position with your arms down. This is 1 rep.
  6. Continue until you have completed 3 sets, 12 reps

You can modify this workout by folding your hands in a praying position, placing them on your waist, or holding your ears while you do the squats.


2. Leg Raises


Leg Raises- Perfect Workouts to shed off leg fat at home


Side leg raises another perfect workout to lose leg fat in 1 week. Follow these steps to do it:

  1. Begin by lying on your left side, with your left elbow bent and your left hand supporting your head.
  2. Then stack your right leg on top of your left leg.
  3. Next, you place your right hand on the floor in front of your chest while your legs remain straight.
  4. Now keeping your upper body steady, raise your right leg from the hip, as high as you can.
  5. Remain that way for five seconds or more than return the leg to start position.
  6. Repeat for about 10 to 20 reps and then alternate sides and do another 10 to 20 reps.


3. Mountain Climber

The mountain climber is one workout that engages the major muscle groups in your body to burn fat. It also has a satisfying impact on your leg muscles; therefore, it is effective in losing leg fat. Follow these steps to do it: 

  1. Fall into a pushup position, supporting your body on your toes and palms. Your body should also form a straight line from your head to your heels and also from your shoulder to wrist. 
  2. Then tuck in your abs.
  3. Now bring up your right leg like your right knee is moving towards your left shoulder.
  4. Then return it and bring up the other leg.
  5. Keep alternating the legs in that manner for 12 reps.


4. Jumping Jacks


Jumping Jacks for well-toned legs


Jumping jacks is not just for kids. It is a perfect workout to include in your routine in order to meet your target. It engages every muscle group in the body and ramps up your heart rate. So you are sure to burn fat, including leg fat.

And the impact of the workout on your legs will tone the muscles and give you what you want. Follow these steps to perform the jumping jacks:

  1. Begin in a standing position with your feet together and your arms by your side.
  2. Now jump and extend your feet to the sides while sending your arms overhead.
  3. Then on landing, return to the start position.
  4. Keep jumping till you have completed 3 sets, 10 reps.


5. Deadlifts

You will need a pair of dumbbells to perform this workout. Hopefully, you have them in your possession. The deadlift workout is effective in losing leg fat and toning leg muscles.

It engages all the muscles in your lower body, and you will feel your heart rate increase as you perform it. Follow these steps to get it done:

  1. Start by standing tall with your feet shoulder-width apart. Your toes should point outward, and your arms placed by your sides. Hold the dumbbells in your hands.
  2. Now bend your knees and push your hips back.
  3. Lower the dumbbells till they are almost touching the floor
  4. Make sure you do not slouch, and at the same time maintain the natural curve in your back 
  5. Your chest should be lifted with your knees behind your toes throughout the session
  6. Return to start position and repeat the move again
  7. Perform about 20 deadlifts for maximum output


6. Lunges


Lunges for strengthening muscles and getting rid of leg fat


There is no list of workouts to lose leg fat that is complete without lunges. This workout will not only help you lose leg fat, but you will also help you build strength and muscle. It also fires up the stability muscles in your lower body to keep you steady. Follow these steps to do it:

  1. Spread your feet hip-width apart while in a standing position with your arms by your side.
  2. Now step forward with your left foot and bend your left knee
  3. As your right leg is behind, bend your right knee such that your right foot is resting on your toes
  4. Next, you extend your arms forward at shoulder height with your palms facing inwards.
  5. Return to a standing position and then step forward with your right foot.
  6. Make sure that your knees do not go farther than your toes with every move. Your knees should also form right angles with each bend.
  7. Complete 3 sets of 16 lunges for the desired impact.

You can modify this workout by trying forward-backward lunges. That means you will step backward, get into a lunge, then push forward into a forward lunge. Finally, you push backwards into a reverse lunge, and keep it going.


7. Side Jumps

This workout will have the needed impact on your legs to lose fat and build muscle. Follow these steps to get it done:

  1. Draw a straight line on the floor or place a rope on the floor.
  2. Stand on one side of the line with your feet together and your arms by your side.
  3. Now jump over the line onto the other side of the line and land with your feet together.
  4. Then jump again and return to the  initial position
  5. Do the jumps at a fast pace till you are exhausted, say about 30 jumps.

You can modify this by using a small stool for the demarcation.


8. Step Jog

Step jog is another fast-paced workout that will help you lose leg fat in 1 week. This is how to do it:

  1. Find a slightly raised height or create one by placing an exercise step on the floor
  2. Now standing behind the step, place one foot on the step.
  3. Then bring it down and place the other foot. Then the first foot, just like that at a swift pace like you are jogging on the step.
  4. Do it for about 60 seconds so that you can feel the impact on your legs. 


9. Jump Rope

Remember jumping ropes as a kid? I am sure you do. You will need that experience for this workout. Skipping ropes accelerates your heart rate, burns off fat, and engages your leg muscles.

It is an effective workout to lose leg fat in a week. Just in case you have forgotten, follow these steps to perform the jump rope workout:

  1. Begin by standing with your feet hip-width apart and the handles of the jump rope in your hands. The rope should fall behind your legs.
  2. Now jump 2 inches off the floor, with the rope just sliding through under your feet.
  3. Be sure that only the balls of your feet touch the floor as you jump and land.
  4. Also, keep your elbows close to your side as you swing the rope, making the circular movement with your wrists.
  5. Jump the rope for at least 10 minutes to hit your target


10. Walking


Walking for slimmer legs


Never underestimate the impact of walking in your attempt to lose leg fat in 1 week. Just make sure you maintain the right pose while walking and also walk very fast. You can walk around your house or into the nearby streets. You will find these instructions helpful:

  1. Wear appropriate supportive shoes meant for walking.
  2. For the right posture: stand tall with your shoulders back and down. Your back should be straight with your chest slightly lifted.
  3. Next, you bend your arms at 90 degrees and keep your fists loose
  4. To begin walking, strike the ground heel first, shift the pressure to your feet balls and then push off with your toes.
  5. Continue walking at a fast pace for at least 20 minutes.


11. Calf raises

This is one workout you can do throughout the day, and it is effective in losing leg fat. You can do calf raises while waiting for a taxi while waiting for your coffee to brew and even while brushing your teeth. This will help tone your leg muscle and boost your metabolism.

Perhaps you have an event coming shortly, and you have been wondering how to lose leg fat in 1 week to look perfect for the event. Well, implementing an effective workout routine with the workouts listed above can help you get your legs toned and fit.


How to lose leg fat in 1 week with an improved diet

As mentioned earlier in the article, you can increase your chances of losing leg fat in 1 week by improving your diet. The following diet tips will help you lose leg fat in 1 week:

1. Cut down your daily calorie intake

When you reduce your calorie intake, you are conditioning your body to reach into its fat deposits to produce energy. That way, you lose body fat, including leg fat, which is your target.

You can reduce your calorie intake by assuming that your daily calorie intake is a budget that you must maintain. And you cannot go beyond the budget you have set for the day.

You will do this more effectively by measuring the calorie content of the foods you consume in a day. You can use the MyFitnessApp to achieve this or a food weighing scale. However, it is paramount that you discuss with your dietician on the daily calorie budget that is suitable for you.


 2. Drink enough water daily


Drink enough water daily- Best Diet to Lose Leg Fat in 1 week


As you perform your workouts in trying to lose leg fat in 1 week, you will do yourself a lot of good if you stay hydrated. 8 glasses of water daily are highly recommended. Doing your workouts without drinking enough water can cause you to go into dehydration, which is not good for your health.

Also, drinking enough water will help you lose more water weight eventually as you sweat during your workouts. It will also aid in detoxification, so it is a win-win situation.

Taking enough water also helps curb your cravings. Try drinking water when you crave for a snack; you will feel full and confident enough to forgo the snack. Carrying a bottle of water everywhere you go can also help you remain hydrated all day and indirectly facilitate the loss of leg fat.


3. Reduce your salt intake

When you consume more salt than your body needs, you make your body retain more water, which adds to your overall body weight.

On the other hand, when you cut down your salt intake, your kidney goes ahead to filter off unneeded water, and as such, you will not retain any additional bodyweight even in your legs. You can reduce your salt intake by avoiding processed foods, e.g., canned veggies, sauces, and soups.


4. Increase the electrolytes in your diet.

The more electrolytes you take in, the less salt your body will retain, thereby stabilizing fluid balance. You will do well to include foods that are rich in Calcium, Magnesium, and Potassium to enjoy all the benefits of having more electrolytes in your diet.

Examples of such foods include dark leafy greens, yogurt, and bananas.


5. Reduce the number of carbs in your diet

Just like salt, your body tends to retain more water when you eat high amounts of carbs. Also, carbs are easily broken down, and as such, you will feel hungry more often, and you eventually eat more than what your body needs.

Cutting down your carb intake will help you lose body fat and leg fat as well. This is because your body will be forced to reach into its fats deposit to produce energy (when all the glucose and glycogen from the carbs have been drained).

To compliment your reduction of carbs, eat more proteins and foods rich in fiber such as whole grains, whole oats, fruits, vegetables, chicken breasts, quinoa, legumes, etc. They provide your body with all the needed ingredients and leave you full for a long time so that you are not compelled to eat more than your body needs.


6. Take coffee but not too much

Taking coffee can have a positive impact on your weight loss goals. It boosts your metabolism and also increases the rate at which your body burns fat. However, do not drink too much coffee as this may have adverse effects on your appetite.

You will be shocked to find yourself overeating later in the day. Try not to ruin your efforts to lose leg fat, 2 cups of coffee a day is okay.


7. Snack on Citrus

Citrus fruits are rich in Vitamin C, which is anti-inflammatory, and this is useful for weight loss. So when you crave for a snack after your workouts, go for citrus fruits.

You will not only be curbing your appetite, but you will also be helping your body burn significant fat. Taking citrus fruits will provide a leaner, more toned legs. Such fruits include orange, lemon, and lime.

By improving your diet using the tips mentioned above together with an effective workout routine, you will certainly lose noticeable leg fat in 1 week. To help you further, I will share with you a sample workout plan and a diet meal plan that you can use as a guide to losing leg fat in 1 week.


Sample Workout Plan to Lose Leg Fat in 1 Week

Day 1

Squats – 3 sets, 12 reps

Mountain climber – 1 set, 12 reps

20 Deadlifts


Day 2

20 minutes Speed walking

Side leg raises – 2 sets, 10 reps

Lunges – 3 sets, 16 reps


Day 3

20 minutes Jump rope

30 Lateral side jumps

Mountain climber – 1 set, 12 reps


Day 4

60 seconds Step jog

3 sets, 10 reps Jumping Jack

20 Deadlifts


Day 5

Squats – 3 sets, 12 reps

Mountain climber – 1 set, 12 reps

20 Deadlifts


Day 6

20 minutes Jump rope

30 Lateral side jumps


Day 7

60 seconds Step jog

3 sets, 10 reps Jumping Jack


Looking for ways to sculpt and tone your legs? Search no further as this post details you with the best workouts and diet plan to shed off leg fat in less than a week.


Sample Diet Meal Plan to Lose Leg Fat in 1 Week

Day 1

Breakfast: A plate of oats with half an apple

Lunch: A plate of chicken salad with 1 banana and lettuce

Dinner: Baked potato with steamed shrimp


Day 2

Breakfast: Berries and banana smoothie with a hardboiled egg

Lunch: Vegetable soup with whole-grain toast and a cup of grapes

Dinner: Chicken breasts with barbecue sauce and sautéed spinach


Day 3

Breakfast: Bran flakes with banana and fat-free milk

Lunch: Sandwich with 2 kiwis

Dinner: Chicken parmesan with a cup of steamed broccoli


Day 4

Breakfast: A cup of mixed nuts and Greek yogurt

Lunch: Refried beans with cucumber spears

Dinner: Roasted pork with salad greens


Day 5

Breakfast: Whole grain frozen waffle with sliced banana

Lunch: Tuna with 10 baby carrots

Dinner: Jambalaya with sautéed spinach


Day 6

Breakfast: Toasted English muffins with apple and almonds

Lunch: Tomato soup with a sandwich

Dinner: Salmon and quinoa


Day 7

Breakfast: Toasted English muffins with grapefruit

Lunch: Black bean salad with corn tortilla and orange

Dinner: Grilled flank steak with zucchini and berries



Now you can go try the tips in this article to lose leg fat in 1 week. Let us say; your legs do not appear as toned as you want them after 1 week; do not be disappointed.

Appreciate yourself for the improvement you see and give it another week. Let me know how you feel after you have tried the tips in this article in the comments section.

Editorial Staff


Editorial Staff at is a team of Beauty experts and Fashionista contributors. Trusted by over 200k readers worldwide.

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