The ideal inner-thigh workout, one that blasts fat while building muscle  is hard to come by. Luckily for you, we have the ideal workout that can be done at home or the gym right here for you! You’ll start seeing toned thighs in no time.

Show your inner thighs some love, and some serious burn with these exercises that will keep you feeling strong and powerful all year long. If you’re used to hitting the gym to lift heavy but find yourself without the gym or weights, then this leg day workout is perfect for you.

The weight of your body combined with higher reps is enough to build muscle and this 28-minute workout is proof. Here is a super fast, super sweaty set of exercises that target every single muscle in your legs.

Inner Thighs workout

The workout:

This routine consists of two circuits. Perform all the moves in the first circuit back to back for seven minutes before moving to the second circuit. If you can’t maintain your form after the first round, you can finish your workout. But if you’re ready for more, repeat the two circuits for another 14 minutes.

Sumo Squat:

Sumo Squat bodyweight legs home workout


  • Plant both feet on the floor further than shoulder-width apart, with both feet pointing slightly outward.
  • Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes.
  • Continue bending your knees until your upper legs are parallel with the floor.
  • Your back should stay within 45 to 90 degree angle to your hips.
  • Exhale as you push through your heels and extend your legs to return to the starting position.
  • That’s one rep.
  • Do 15 reps.

Related article: Inner Thigh Workout That Will Transform Tone And Shape Your Legs

Jumping Jacks:

Jumping Jacks bodyweight legs home workout


  • With your arms by your sides, plant both feet together on the floor.
  • Quickly jump both feet outward and raise your arms up and out so your hands almost meet directly above your head.
  • Quickly jump both of your feet inward and lower your arms.
  • That’s one rep.
  • Do 20 reps.

Related article: Can You Get Rid of Cellulite? With These 6 Legs & Booty Exercises You Can

Curtsy Lunge:

Curtsy Lunge bodyweight legs home workout


  • Plant both feet on the floor shoulder-width apart.
  • Engage your core as you carefully take a big step back with your left foot, placing it behind and to the right of your right leg.
  • Bend both knees to approximately 90 degrees, evenly distributing your weight between both legs.
  • Your front knee will be aligned with you ankle and your back knee will hover just off the floor.
  • Exhale and extend both knees, transferring your weight completely onto your right foot.
  • You should feel tension in your hamstrings, quadriceps, and glutes throughout this movement.
  • Step your left foot forward to return to the starting position.
  • That’s one rep.
  • Do 12 reps before repeating the exercise on the opposite side.

Related article: Sculpt Sleek Slender Thighs With 5 Floor Exercises

Side Plank With Arm And Leg Extensions:

Side Plank with Arm and Leg Extension bodyweight legs home workout


  • Lying lengthways on your left side on a yoga mat, place your left forearm firmly on the floor.
  • Keeping your elbow is directly below your shoulder and your forearm parallel to the short edge of your mat.
  • Bend your left knee to raise your hips off the mat and extend your right leg to hip height, forming a straight line from your heel to your head.
  • Gently draw your ribs to your hips to engage your core and extend your right arm above your head.
  • Hold for 30 seconds before performing the exercise on the opposite side.

Related article: 5 Squat And Lunge Variations That Seriously Tone Your Backside

Double Pulse Jump Lunge:

Double Pulse Jump Lunge bodyweight legs home workout


  • Plant both feet on the floor slightly further than shoulder width apart and take a step forward with your left foot.
  • Bend both knees at approximately 90 degrees so that your front knee is aligned with your ankle and your back knee hovers just off of the floor.
  • Propel your body upwards in one explosive movement.
  • In the air, extend both legs and reposition them so that you land in lunge position with your right foot forward and left leg behind you.
  • Bend your knees to lower your body an inch or two and raise it back to the starting position two times.
  • That’s one rep.
  • Continue alternating between left and right for 10 reps per side, 20 reps total.

Related article: How to Boost and Sculpt Your Butt With These 5 Hip and Glute Exercises

Single Leg Glute Bridge:

Single-Leg Glute Bridge bodyweight legs home workout


  • Lie flat on your back on a yoga mat.
  • Bend your left knee and position your foot firmly on the mat, within reach of your left fingertips.
  • Extend your right leg directly in front of you or up toward the ceiling.
  • Allow your arms to rest by your sides on the mat.
  • As you exhale, press your left heel into the mat, activate your glutes, and raise your pelvis off the floor until your body forms a straight line from chin to knee.
  • Inhale as you lower your pelvis to the starting position.
  • That’s one rep.
  • Do 12 reps before repeating the exercise on the other side.

Related article: Create Strong and Shapely Calves With These Do-Anywhere Exercises

Plank And Leg Lift:

Plank and Leg Lift bodyweight legs home workout


  • Get on all fours and place your forearms on the mat, keeping your elbows directly below your shoulders.
  • Extend both legs behind you to elevate your hips off the mat, keeping your feet together and balancing on the balls of your feet.
  • While keeping your upper body as still as possible, lift your right leg to elevate your right toe slightly off the mat and place it back down.
  • That’s one rep.
  • Do 10 reps per side, or 20 reps total.

Related article: 5 Exercises To Shock Your Quads Into Ultimate Shape

Lateral Lunge:


  • Plant both feet shoulder-width apart on the floor, keeping your toes pointing forward.
  • Shift your weight to your right foot as you lift your left leg and place it a foot or two to your left.
  • Bend at the hips and left knee to lower your body so that your left thigh is parallel to the floor.
  • Keep your right leg straight and your left knee behind your toes.
  • Shift your weight back to your right foot to bring your left foot back to the starting position.
  • Repeat the movement on the opposite side.
  • That’s one rep.
  • Do 12 reps per side, or 24 reps total.