What Are Great Fat-Burning Exercises for Heavy Legs?

To get the most out of a fat-loss exercise program you need to incorporate both cardio and strength training exercises. The cardio aids in caloric burn, while strength training tones and tightens underlying muscles. As your muscles tighten and regain their strength, your basic metabolic rate -- the number of calories you burn at rest -- increases right alongside it. This means that you'll actually end up burning more calories throughout your day -- even while at rest! Keep in mind that no exercise program can guarantee weight loss from any one specific body region. Also, resistance training may cause thigh and calf muscles to bulk up in some body types, though this is less likely with women.

  1. Step-Ups

    • Step-ups are an effective fat burning exercise that isolates and works muscle groups throughout the entire leg, including your calves, glutes and quads. Find a bench that comes up to your mid-shin. Step onto the bench with your right leg and then your left; step down with your right leg, and then your left, then alternate by doing the opposite. Each step up and down counts as one "step" -- repeat this for 100 to 200 steps as you are able. If this is too easy, switch to a taller bench. The increased height will focus on overloading, and thus strengthening, your muscles, whereas increasing the number of reps results in more cardiovascular and endurance building. As both of these are important for meeting your goals, keep this balancing act in mind as you progress.

    Squats

    • Squats increase strength and tone muscles throughout the entire lower body with a specific focus on the quads, hamstrings, glutes and calves. When performed properly, your core and abdominal muscles are engaged, improving muscle tone in these areas as well. Start with your feet slightly wider than shoulder width apart and toes pointed outward. Never lock your knees when performing this exercise, as it can can lead to injury. Holding a medicine ball or other source of weight at your waist, slowly move your hips backwards while bending at your knees, effectively lowering your body until your thighs are parallel with the floor. Hold this position for a few seconds and slowly return to the starting position. To prevent injury, it is vital that your knees remain behind your toes to limit the strain on your ACL and other stabilizing ligaments of the knee.

    Medicine Ball Single-Leg Deadlift

    • Single-leg deadlifts primarily target your glutes and hamstrings but also engage muscles throughout your entire core. Begin by standing with your feet together, holding a medicine ball at your waist (optional). Lift your left leg slightly off the ground. As you begin to bend at your hips, keep your back straight and right leg slightly bent. Reach the medicine ball towards the ground while extending your left leg straight behind you until it's parallel with the ground. Slowly lower your left leg back down as you raise your upper body back into the starting position. Repeat 10 times and then switch legs. As flexibility varies significantly from person to person, it's not necessary to lower the ball all the way to the floor. To avoid injury, never bend beyond the point where you feel a mild stretch. Also, be sure to bend only from your hips rather than at your back as it will lead to injury.

    Mountain Climbers

    • Mountain climbers significantly boost your heart rate while still keeping your lower body muscle groups engaged and active, making them an effective cardio-based move to incorporate into a lower-body exercise circuit . Start in a standard pushup position with your hands slightly wider than shoulder width apart. Balancing on the balls of your feet, in one very quick motion, bring your right foot between your hands, then switch legs. Repeat this for 30 seconds, progressing to a full minute as you are able.

    Lunges

    • Begin in a standing position with your knees slightly bent while holding a medicine ball or other source of weight. Step forward with your right foot and slowly bend at your knees.Try to get your back knee as close to the ground as possible without actually making contact and without allowing your front knee to overshoot your toes. Maintain an erect spine and engage your abdominal and gluteal muscles as you descend. Hold this position for a few seconds and then slowly return to the starting position. Switch legs and repeat.