How to Lose Leg Fat Without Going to the Gym

How to Lose Leg Fat Without Going to the Gym

A gym membership is not required to lose fat. You don't need expensive, indoor cardiovascular equipment or weight-training machines to improve the look and feel of your legs. Although you cannot spot reduce, you can lose fat from all over your body, including your legs, when you exercise. The American Council on Exercise suggests using both aerobic training and strength training to burn calories, move the fat and reshape your body. Your choices for activity are only limited by your imagination, so choose movements you enjoy and leave the gym behind.

Start your workout with a five- to 10-minute warm-up of a full-body activity such as walking, cycling, dancing, stair climbing, rowing or skating.

Increase the speed of your activity, or select another full-body, rhythmic movement such as hula hooping, swimming, marching in place, shadow-boxing or jumping on a trampoline. Perform your aerobic activity for 20 to 45 minutes on three to seven days a week. Aim to exercise for 150 minutes a week, which is recommended by the U.S. Department of Health.

Maintain a workout intensity that elevates your heart rate to a level between 60 and 80 percent of your maximum heart rate. Calculate this range by subtracting your age from 220 and multiplying the result by 0.60 and 0.80.

Monitor your intensity level by counting your pulse when you are approximately five minutes into your aerobic workout. Locate your pulse by putting your first two fingers on the side of your neck or the underside of your wrist nearest your thumb. Count the beats you feel in 10 seconds and multiply the result by 6. Increase your speed if you are below your target heart rate range. Decrease your speed if you are above your range.

Cool down at the end of your workout by reducing your pace to a level that feels easy. Maintain this pace for five minutes to slow your heart rate.

Add strength training into your routine after your aerobic workout on at least two days a week with a day of rest in between. Include calisthenic exercises for your legs to tone and shape them such as squats, lunges and deadlifts. Also, include nonequipment exercises for your core, back, chest, arms and shoulders, such as situps, pullups and pushups, to increase the amount of muscle tissue you have, which increases your metabolism and helps you burn fat.

Stretch your major muscles, including your legs, arms, chest and back after you finish your aerobic and strength-training workouts. Hold each stretch for 15 to 30 seconds.