I receive lots of questions about my thoughts on workout programs besides my own! I support you trying out different programs to achieve your fitness goals, and I want to help you navigate all the different choices out there! :)
I’ve already written about my thoughts on three other fitness programs. Be sure to read my reviews on Kayla Itsines’ BBG, Chloe Ting’s 30 Day Lean Thigh Challenge and Leslie Sansone’s Walk at Home Program :)
One of the most popular programs I receive questions about is Emi Wong’s 21 Day Leg Transformation. Emi does a great job with her program, but I want to help you understand it in more depth.
Every program is different, and it is important to make sure that your routine matches your personal fitness goals. Here’s all about Emi’s leg transformation program:
FIRST IMPRESSIONS OF EMI WONG’S 21 DAY TRANSFORMATION
Emi’s program consists of 21 days of workouts. Every day, you do two or three workout videos. For example, on day one you do her 15 min Inner + Outer Thigh & Calves video and the 10 min Stretch to Slim Calves video.
Each workout is anywhere from 15 to 50 minutes, depending on the day. For me, this is a good amount of time. It isn’t too short or too long, and I like that there is variety!
WHAT DOES EMI WONG’S PROGRAM DO?
A quick scroll through Emi’s videos will show you that this program is very focused on lower-body resistance training and HIIT. Almost every single one of the workouts includes squats, burpees, lunges, or a combination of all three.
These exercises are not bad to do. However, for girls who want to slim down their thighs, doing lots of these exercises can lead to problems. Each of these moves targets your lower body heavily, especially your quads (the muscles at the front of your thighs).
When you do any form of strength training, even if you are just using your bodyweight, small tears occur in your muscles. Your body repairs these tears, and this is how your muscles become stronger and bigger. Doing squats, lunges, and burpees will make your legs larger.
If your goal is to get toned and you don’t mind gaining a bit more muscle in your legs, you might really enjoy Emi’s workouts. However, if you’re hoping for smaller, slimmer legs, keep in mind that for most girls, this program probably won’t work.
Emi says this program is all about transforming your legs, and that is true. Transformation doesn’t always have to be about slimming down though. :) This program will definitely help you tone your lower body and get stronger. But I wouldn’t expect it to help you make your legs leaner and slimmer.
WHO IS THIS PROGRAM FOR?
Emi markets her program for all women. After all, anybody should be able to transform their legs if they want to. :) But, in some of her videos, she makes specific claims about the type of women that will like her program:
WOMEN WHO WANT A BOOTY AND SLIM THIGHS
This is a common request I hear from women too! However, this workout does include a lot of squats and lunges, so I’d be careful if you don’t want bigger quads (which are part of your thighs!).
If you want to try a butt-focused workout that doesn’t work your quads, try this one. It is one my favourites! :)
WOMEN WHO WANT LEGS LIKE KENDALL
Emi also says in this video that her workouts will help you get legs like Kendall Jenner.
Kendall, as an ectomorph, has trouble gaining weight and putting on muscle. This isn’t the case for most women (including myself!). There are three main body types (although you can be a mix of two!), and two of the three types can gain muscle very easily!
Emi’s program focuses a lot on HIIT and resistance training. That’s a great way to burn calories and build muscle. However, it isn’t the best way for most women to achieve leaner legs.
If you want to slim down your legs, it is important to burn fat through low to moderate intensity cardio and avoid exercises (like a lot of squats!) that cause bulky muscles. Some bodyweight resistance training can help tone your legs without adding bulk.
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IS EMI WONG’S PROGRAM RIGHT FOR YOUR BODY TYPE?
We aren’t all going to have bodies like Kendall Jenner. Different workouts affect different women differently depending on their body type.
Here’s a quick review on the three body types:
- Ectomorphs: They are slim and have trouble gaining weight or muscle. Most runway and fashion models are ectomorphs.
- Endomorphs: They are curvy and beautiful! They have a higher body fat percentage, and they may struggle to lose weight or muscle.
- Mesomorphs: They tend to be more athletic. They can gain or lose weight relatively easily.
If you are an endomorph or a mesomorph and are wanting to tone your legs without making them bigger or bulkier, I do not recommend workouts that include squats, lunges, and burpees. Since you tend to put on muscle relatively quickly, these exercises will make you bulkier than you want!
Instead, I suggest you focus on cardio (mainly walking) and full-body resistance training. It is important to include strength training to make you stronger, boost your metabolism, and help you get toned. But, if you don’t want to get too bulky, then you should not do lower-body resistance training every day.
WILL YOU LOSE FAT?
This program does not include low-to-moderate intensity cardio or a meal plan. Low-intensity cardio and eating a healthy diet are very important for slimming down the fat in your thighs, especially if you are an endomorph or mesomorph.
In my experience, bodyweight resistance training works the best if you want to look lean and toned without gaining too much muscle. It helps you get toned and also burn more calories. However, if your goal is to lose fat, power walking is going to be your best friend! Resistance training and HIIT burn a lot of carbohydrates and speed up your metabolism, but power walking will help you burn fat!
I typically recommend that most girls do resistance training 3-4 times a week. You don’t need to do it more than that. And, if you do, you will most likely see your thighs get bigger.
However, if you’re an ectomorph who is struggling to build muscle tone, you can try doing more resistance training than this. You might need the extra sessions to get the tone that you’re wanting. :)
SO, WHO WILL BENEFIT FROM EMI WONG’S PROGRAM?
I think there are two types of people who will really benefit from and love Emi Wong’s program:
- Girls with endomorph and mesomorph body types who don’t mind gaining a bit more lower body muscle and who also want to develop more muscle tone in their legs and butt.
- Ectomorphs who are struggling with gaining muscle tone.
EMI WONG’S PROGRAM WEEK BY WEEK REVIEW
The first week is intense! Beginners might struggle with some of the exercises. Luckily, some of Emi’s videos are optional, which I think was a smart decision. Also, Emi includes a rest day with a stretching video. Rest days and stretching are important, and I’m so glad she included this!
The rest of week 1 is all about resistance training and HIIT. Emi includes 11 resistance training workouts and 3 optional HIIT workouts. All of them are very lower-body focused. She includes lots of lunges, squats, and burpees right away.
In one video, Emi promises to help you slim your calves through stretching. I love stretching, and you shouldn’t skip stretching after your workouts. But I’m actually not sure it is possible to slim your calves this way. Instead, I’d try following these guidelines on how to slim down your calves. :)
Week 2 is very similar to the first week. It includes:
- 11 resistance training sessions
- 2 HIIT sessions (both optional)
- 1 Burpee session
- Rest day/stretching day
Again, this week is very leg focused. It includes lots of squats and lunges, and there one whole session dedicated to burpees!
There’s even more resistance training in week 3, plus three optional HIIT workouts. Like the other two weeks, there is no low or moderate cardio this week.
By this point in the program, women who put on muscle easily will probably notice that their legs are getting bigger. When I used to work out with lots of squats and lunges, I could tell my shorts were getting tighter after just two weeks of lower body strength training!
MY THOUGHTS ON 21 DAY LEG TRANSFORMATION PROGRAM
I wish this program included more low to moderate cardio. I think that would really help participants feel like their transformation is more significant by helping them to lose body fat. But, to be fair to Emi, she rarely mentions slimming thighs down. She is mostly focused on toning the legs!
Like I have mentioned, girls who put on muscle easily could bulk up from this program. But body preferences are subjective. You might want thinner thighs, while your friend might be looking to bulk up some more. Everybody has different tastes and goals. :)
Emi is an ectomorph body type. She said it took her a long time to build her butt! (Great work for doing that, Emi, you look fantastic!) Doing workouts like these don’t bulk her up much because of that.
Emi is an excellent example of an ectomorph girl that can get toned and build beautiful lean muscles. So if you also struggle with toning up, Emi’s routine will probably work great for you!
But if you’re more like me (and can see bulky muscles developing after just two weeks of squats!), this program will cause your legs to get bigger. If you want that, great. If not, that’s ok too.
EMI WONG VS CHLOE TING – WHICH PROGRAM IS BETTER?
OK, this question comes up a lot. Which program is better – Emi Wong’s or Chloe Ting’s.
If I had to choose, I’d pick Chloe Ting’s program. She also includes plenty of squats and lunges but she also has low to moderate intensity cardio in her program.
This is just what matches up to my personal goals more though. You might have different goals, and that’s ok! :)
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New Workout Video up on YouTube! 🔥 LINK IN BIO🔥 why you guys are gonna like this one 1. 10 minutes 2. no jumping 3. it’s hella fun and one of my faves in my weekly routine . P.S. this video was not supposed to be out tonight but I scheduled the wrong time so I was super shocked when I got comments notifcations from you guys🤦🏻♀️ I guess this video is meant to be…for you guys to do it asap!😂 . wearing @viasweat
SHOULD YOU COMBINE EMI’S PROGRAM WITH MY LEAN LEGS PROGRAM?
Doing both programs at the same time is not a good idea. This isn’t because either program is bad! It is just that doing both at the same time will cause significant overtraining. You don’t need to do that much resistance training all at once.
Also, I don’t think that Emi and I have the same goals with our programs, so it might not make sense to do them together. If you are doing my program, you probably want leaner legs, but Emi’s program will probably give you stronger yet larger legs.
I help girls slim down without creating unnecessary muscle bulk. With my program, your thighs slim down and don’t get bigger, and I purposefully avoid lunges, squats, and burpees.
Remember, Emi’s program is about leg transformation, which may not mean slimming down the legs. She has a LOT of squats, lunges, and burpees, so I don’t really think she designed it specifically for slimming down your thighs. She includes some workouts that are meant for thinner legs, but even those include squats and lunges.
Emi’s program is excellent if you are wanting to build strength or develop more muscle in your legs. You might be able to lose body fat in this program if you eat at a calorie deficit, but you would still see muscle bulk in your legs at the end of the 21 days.
For women who are wanting to slim down their legs specifically, this probably isn’t the best program for you. :)
I hope that this review helped you understand more about Emi’s program and the results you should expect if you do it. Finding a program that is right for your goals can be challenging, but it is worth it!
As always, thank you for asking me about Emi’s program and inspiring this article. Emi is talented, fun, and has worked hard to put together some awesome routines.
If you have any other programs you’d like me to review, let me know in the comments. :)
Love Rachael xx
Images credit: @emiwong_