SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

10-Minute Inner & Outer Thigh Quick Burn

10 minutes is all you need to burn fat and get tight, toned, gorgeous thighs! This Inner & Outer Thigh Quick Burn includes 6 of the best lower body moves all rolled up into one challenging workout. Grab an exercise ball, hit play, and give your thighs the extra TLC they need!

10-Minute Inner & Outer Thigh Quick Burn

This Inner & Outer Thigh Quick Burn includes 6 of the best lower body moves all rolled up into one challenging workout, to give your thighs the extra TLC they need! https://www.spotebi.com/workout-routines/10-minute-inner-outer-thigh-quick-burn/

Description: Repeat this circuit 2 times and rest for 60 seconds between sets.

Equipment: exercise ball/medicine ball

WARM UP & COOL DOWN
  • warm up

  • cool down

Inner & Outer Thigh Quick Burn Instructions

1. Squat side kick: 45 seconds. Start in a squat position with your hips back and your feet shoulder-width apart. As you stand up switch your weight to the right leg and lift your left leg out to the side. Return to the squat position and repeat with the right leg.

2. Reverse clamshell: 20 seconds + 20 seconds. Lie on your side with your knees slightly bent, one leg on top of the other and place a soft ball between your thighs. Keep your feet together and squeeze the ball with your inner thighs. Release the ball, repeat for 20 seconds, and then switch sides.

3. Single leg bridge: 20 seconds + 20 seconds. Lie on your back with your arms by your sides, knees bent and feet flat on the floor. Raise one leg and lift your hips as high as you can. Lower your hips, repeat for 20 seconds, and then switch legs.

From the Shop

Monthly Membership
Monthly Membership

4. Lunge back kick: 45 seconds. Start with your feet hip-width apart, take a step to the front with your right leg, and lunge. As you come back up, kick your right leg back and squeeze the glutes. Return to the starting position and repeat with the left leg. Keep alternating legs for 45 seconds.

5. Inner thigh squeeze and lift: 20 seconds + 20 seconds. Lie on your side with a medicine ball in between your feet. Slowly lift the ball up toward the ceiling and then lower it back down to the starting position. Repeat this movement for 20 seconds, and then switch sides.

6. Curtsy lunge: 45 seconds. Stand tall with your feet hip-width apart. Keeping your weight in your right foot, take a big step back with your left leg, crossing it behind your right leg. Start lowering your body, by bending your knees, until your right thigh is parallel to the floor. Return to the starting position and repeat on the opposite side.

Workout Video

Workout Routine Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Calorie Calculator

Enter your weight to find out how many calories you can burn doing this 10-minute inner and outer thigh quick burn:

Popular Workouts

Core Workouts

Belly Fat Burner Workout

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

Lower Body Workouts

Brazilian Butt Workout

Want to know the secret to a perfect booty? Try this Brazilian butt workout to shape, lift and firm your booty fast! A 30-minute at-home exercise routine to tone …

Upper Body Workouts

30-Minute Upper Body Workout

Look your best and get your arms, shoulders, back, and chest in tip-top shape with this 30-minute upper body workout. This strength …

30x3 Busy Moms Challenge
8-Week Workout Plan
Get fit at home with the 30×3 Busy Moms Challenge! Join now and transform your body in just 8 weeks with 3 quick and efficient 30-minute workouts per week. Let’s go!
START HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!
  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Premium Membership

Online Membership Pack

Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

GO PREMIUM

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Tomato, Mozzarella & Eggplant Breakfast Toasts / @spotebi

    For us, a savory breakfast toast is a perfect way to start the day! … [Read More...]

    Healthy 3-Ingredient Orange & Mango Popsicles / @spotebi

    For this Healthy 3-Ingredient Orange & Mango Popsicles recipe, we … [Read More...]

    Banana-Oat Morning Smoothie Recipe / @spotebi

    Just because breakfast isn't trending anymore, that doesn't mean … [Read More...]

    30×3 Busy Moms Challenge

    8-Week Workout Plan

    Get fit at home with the 30×3 Busy Moms Challenge! Join now and transform your body in just 8 weeks with 3 quick and efficient 30-minute workouts per week. Let’s go!

    START HERE

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved