Here’s how to do burst training to get rid of ugly fat in your thighs.

Even if the fat in your thighs is super stubborn, burst training will rip it right out of there.

Burst training involves multiple, one-minute (or a little less) exercise sessions throughout the day.

To burn off thigh fat you need to truly follow the burst training plan the way it’s supposed to be followed.

In other words, 6-8, one-minute exercise sessions translate to eight, one-minute, super-effort exercise sessions.

Bodyweight squat. Shutterstock/Mihai Blanaru

“Super effort” is the key here. That’s why this concept is referred to as “burst” training. You are bursting for one minute.

This plan  when followed in its truest form will force your body to increase production of two, powerful fat-burning hormones: human growth hormone and testosterone.

The fat-burning effect of these hormones will persist throughout the day! Start burst training in the morning, and close shop at night: 6-8, one-minute sessions, spread throughout the day.

So what should you do for these one-minute bursts of exercise?

Whatever movement will exhaust you in about 60 seconds (or less). This means simply jogging in place is forbidden.

This is too easy to do for only one minute — unless you’re VERY out of shape. Same with jumping jacks unless you’re in really terrible shape. Sit-ups for one minute don’t qualify either.

You need to hit major muscle groups for 60 seconds in a way that makes you totally out of breath, freaking exhausted, within one minute.

Lunge. Shutterstock/OSTILL is Franck Camhi

Thus, for burst training to rid your thigh fat, do any of the following for your one-minute sessions:

Squat Jumps

Box Jumps

Lunge Jumps Same Leg

Lunge Jumps Alternating Legs

Pike Jumps

Side to Side Jumps

Hard Sprinting Down the Street

Hard Sprinting on Treadmill

4 mph or Faster Walking on Treadmill’s Highest Incline (no holding on)

Bunny Hopping Around the House


Chin-ups, Pull-ups

Bunny Hopping up Stairs

Bunny hopping. Shutterstock/G-Stock Studio

Squat Thrusts

Burst training isn’t limited to this list of exercises, but you certainly get the picture.

Research Proves the Power of Bursting

Burpee. Taco Fleur CC

The European Journal of Applied Physiology (1993, Vol. 67) reports that 60 seconds is an ideal time for high intensity exercise to bring on excess post-exercise oxygen consumption, which leads to loss of thigh fat and other body fat.

Another study (reported in Journal of Applied Physiology, 2005) cites that seven, 30-second bursts, spread throughout the day, will significantly cause fat-burning – when done once every three days for just two weeks!

High march., prostooleh

How often should you do burst training?

Once every three days would be a minimum, but you can do this every day if you don’t get too sore.

If your legs are “killing” you next day, take that day off.

Burst training will get rid of thigh fat (and belly) and can also be done with inline skates, running up the hill in your backyard, or trotting about your house while holding very heavy dumbbells in each hand.

Stepping. WoodysPhotos

Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health. 



Top image:, master1305