Array

Are you wondering how to get skinny legs?

Since originally writing this post (in 2015), I have met with thousands of women who all face the same problem.

They want to feel confident in dresses, shorts, and leggings. They want to feel amazing about their legs, not self-conscious about their butt and thighs. And they want to slim and toned their legs without making them bulky.  

One of the biggest questions girls have is how to get thinner thighs – this is a problem area for a lot of women (including myself).

The issue is, most women don’t know how to eat and train to get thin legs without building too much muscle in the process. The other issue is, most trainers don’t think that it’s possible to get bulky. And most trainers don’t think that you should be training to have lean legs. They think you should train to gain as much muscle as possible. 

No matter what popular opinion says, women CAN get too bulky… for their own liking. What a women considers bulky or too much muscle, is up to them, not anybody else. I’m not here to tell you that you’re wrong. I’m here to tell you how to train in a way that will help you reach your goal of lean and toned legs, not bulky.

Not everyone responds to the same training in the same way.

Our genetics determine the types of muscle fibers we have, it determines our ratio of testosterone to estrogen and where we store body fat. 

And it also determines our body type.

From years of working as a personal trainer, I found that most women want to do cardio to lean out their legs, but are always pushed to do weights and lift heavier and heavier. Cardio was usually out of the question.

And whenever someone complained about getting bulky, the trainers would say “you can’t get bulky, women don’t have enough testosterone to get bulky.”

I had the same experience with a personal trainer early on in my own fitness journey and ended up very disappointed.

This is what got me into studying fitness and nutrition, becoming a personal trainer (PT) and finally creating the Lean Legs Program for women who wanted a lean and toned body, but were misunderstood by other PT’s.

I made it my mission to help women understand how to get slim legs and how to do resistance training to get toned without getting bulky. So, let’s cut to the chase! In this blog post, I’ll cover everything you need to know about how to slim down your legs. 

HOW TO GET SKINNY LEGS IN 3 STEPS:

how to get lean legs

In a nutshell, the most effective way to make your legs smaller (especially to make your thighs smaller) is to follow 3 steps.

  1. DO MORE EFFECTIVE CARDIO – Low to moderate intensity cardio such as fasted walking is the key to getting slim legs. 
  2. DO THE CORRECT RESISTANCE TRAINING FOR YOUR BODY TYPE – Below I’ll cover the 3 main body types, help you find out yours, and tell you what type of resistance training you should be doing to lose inches from your thighs and get smaller thighs overall.
  3. EAT THE CORRECT DIET FOR YOUR BODY TYPE – A healthy diet will help you slim down your legs and lose overall body fat.

I’ll cover each step in more detail below.

STEP 1: DO MORE LOW TO MODERATE INTENSITY CARDIO FOR LEAN LEGS

Learning how to get slim legs starts with knowing how your body works.

So, try to stay with me for the science :)

WHAT EXACTLY IS LOW TO MODERATE INTENSITY CARDIO?

Your body creates energy in two basic ways:

  • Anaerobically (without oxygen); and
  • Aerobically (with oxygen)

When your body uses the anaerobic pathway, it uses creatine phosphate and stored glycogen (carbohydrates) to produce energy.

Your body will use the anaerobic pathway for:

  • High-intensity exercise (including high-intensity cardio such as running);
  • Weight training; and
  • Interval training

When your body uses the aerobic pathway, it uses stored fat, stored glycogen (carbohydrates), and on occasions, protein to produce energy.

Your body will use the aerobic pathway for:

  • Low-intensity exercise (including low-intensity cardio, such as walking).

Low-intensity exercise burns FAT, and this is why it is super important when understanding how to get skinny legs.

When I talk about low to moderate intensity cardio, essentially I’m talking about walking.

THE BEST CARDIO WORKOUT FOR LEAN LEGS

cardio for lean legs

Walking is the best type of exercise for lean legs.

It will help get rid of excess fat on your legs and lean them out.

And walking burns a surprisingly high number of calories. Often, just adding in more walking is enough to put your body into a calorie deficit and lose weight!

However, it is important to mention that long, slow cardio (i.e. walking) is NOT the most effective way of losing weight overall if that is your main goal. A combination of resistance training and cardio is key.

But, here we are focusing specifically on how to get slimmer legs.

I tried every single workout under the sun, but I found that nothing is as effective in getting thinner thighs and legs overall as walking.

And through my years of working as a personal trainer with women that had the same goal (specifically to get skinny legs), this has always been the best method.

DO I NEED TO GO FOR A WALK OR CAN I ACCUMULATE STEPS THROUGHOUT THE DAY?

When you do cardio at a low to moderate intensity i.e. walking, your body burns stored glycogen (carbs) first, and then fats.

The longer you exercise, the more fat your body will burn. So, by doing longer power walks, your body will burn more fat and it will help you get lean legs.

You can, however, accumulate periods of cardio over the day. 

For example, you can do 6 x 10-minute walks throughout the day, which equals 60 minutes of cardio.

That said, the longer you walk in a single period, the more fat you will burn, and the quicker you will get thin legs.

Personally, though, I have experienced significant fat loss from my legs by both accumulating cardio over the day, and doing my walking all in one session. They are both great for helping me get lean legs.

Walking is extremely helpful at getting rid of fat from your legs. It is great for slimming down your legs, but you need to combine it with resistance training to tone them up.

Resistance training will not only tone your legs, but it will also help with boosting your metabolism and burning more calories. This helps with overall weight loss. More on that below.

DOES RUNNING SLIM LEGS?

Running burns a LOT of calories, so it is great with overall weight loss. 

However, running doesn’t seem to work as well as walking does for getting thinner legs, especially for certain body types (see more below). And in some cases it may even make them bigger.

If your goal is to get slimmer legs, then I would focus mostly on walking and add some running to mix it up.

BONUS TIP: For getting thinner legs faster, make sure you do long-distance running instead of sprinting and avoid running uphill or using the stairs that can bulk up your quadriceps (front of your thighs).

This is especially important if you feel like you have muscular legs.

HOW TO GET SLIM LEGS WITH THE CORRECT LOW-INTENSITY CARDIO TECHNIQUE :

  1. It is very important to make sure that you are doing your cardio on a flat surface. Walking uphill will use your quadriceps and glutes and this will cause bulkiness.
  2. Try to avoid the cross trainer/elliptical machine and incline walking on the treadmill. I see a lot of women doing this and while it may burn more calories than walking on a flat surface, you will build muscle and it won’t help you get lean legs. There are better exercises you can do to build muscle and benefit your whole body, and there is a better way of doing your cardio.
  3. You should also avoid the stair machine and spin bike as these will build muscle in places you may not want.

cardio for skinny legs

WHAT IS THE IDEAL CARDIO HEART RATE TO GET SLIMMER LEGS?

When you are walking, your body is in the “fat-burning zone” and this is the key to getting skinny legs.

The fat-burning zone is when your heart rate is between 60-70% of your maximum heart rate. 

Your maximum heart rate is a simple equation: 220 minus your age.

I will show you an example of how to calculate your maximum heart rate and fat burning zone heart rate range using my age. I am currently 30 years old.

Maximum Heart Rate

  • 220 minus your age

Fat Burning Heart Rate Zones

  • Maximum heart rate x 0.6 (60%)
  • Maximum heart rate x 0.7 (70%)

My Examples

  • My maximum heart rate is 220 – 29 = 191 beats per minute (bpm)
  • 60% of my maximum heart rate is 191 x 0.6 = 115 bpm
  • 70% of my maximum heart rate is 191 x 0.7 = 134 bpm

My maximum heart rate is 191 bpm; so my heart rate should be between 115 and 134 bpm to burn fat. When I power walk, my heart rate is usually between 65-68%; and this is 124 to 130 bpm.

I know this seems technical, but honestly, the speed doesn’t matter TOO much.

To make it easier, I’ve created a calculator that will help you get your ideal heart rate faster :)

BONUS TIP: If you just aim to walk at a medium-fast pace, your heart rate will be in the right zone. You don’t need to go full speed and feel really puffed out. Aim for a fast pace, but you should be able to maintain this speed for at least 1 hour.

WHAT IS THE IDEAL CARDIO SPEED FOR THIN LEGS?

I recommend walking at a speed of 6 - 7km/hr (or 3.7 - 4.3mph).

Your speed will depend on your height and the length of your legs. Taller people will be able to walk a bit faster and if you're on the shorter side, you may need to walk a bit slower, and that's OK.

HOW DO I GET SKINNY LEGS WITH CARDIO?

walking cardio lean legs

The more walking you do, the better your results will be. My recommendation is to do it every day if you can, or at least 5 times per week at a minimum.

Most health guidelines specify that you should try to walk at least 10,000 steps per day and this is a good guide to go by.

However, as I mentioned, the more the better! So I always try to aim for at least 10km per day.

Here are some helpful tips on how to do more cardio daily:

  • Start your morning off with a walk. A good way to sneak in the 10kms per day is to set your alarm a little bit earlier and go for a walk as soon as you get up. Not only does this get it out of the way early, but it is more effective for burning fat as you are doing fasted cardio.
  • Split it up. Try to do a 5km walk in the morning (sometimes I’ll do 6 or 7km) and then try to make up the remaining 3-5 km throughout the day just by doing as much walking as I can.
  • Track your results. Use the free Health app which tracks your steps and kilometers to stay motivated. There are also lots of free pedometer apps that you can download onto your phone to help you track your distance and reach these goals.

If you make a really conscious effort to do lots of walking throughout the day, it’s not as difficult to reach 10kms as you might think!

HOW TO GET SMALLER THIGHS WITH FASTED CARDIO

slim legs cardio

Walking works if you do it at any time of the day. But, if you want to know how to get smaller thighs fast, walk first thing in the morning before you have eaten anything – this is known as fasted cardio.

Intermittent fasting has many benefits, but when you exercise first thing in the morning on an empty stomach, you will end up burning more fat instead. 

When you first wake up, you have not eaten for at least 10 or so hours. This means there is not much-stored glycogen (carbs) in your body to be used up for energy. 

BONUS TIP:

Fasted cardio works best if you are depleted of glycogen (i.e. you don’t have many stored carbohydrates). So to make your fasted cardio workout really count, try to eat a low carb dinner the night before.

HOW TO STAY MOTIVATED TO DO MORE CARDIO

walking cardio for lean legs

One of the most common complaints I hear about walking is that it is boring. Here are some tips that I use to help keep me entertained during my daily cardio:

  • If I’m by myself, I CAN NOT do cardio without music. I use Spotify and I download my walking playlist so that it is available even if I don’t have internet or wifi. Whenever I add new songs to my playlist, I’m actually excited to go for a walk and listen to them (I LOVE music!).

  • If I am walking on a treadmill, I download a TV show and put it on my phone and watch it while I walk. It’s better than watching the TV show sitting on the couch or lying in bed.

OK, now that we covered the cardio part, let’s move on to the next step.

STEP 2: DO THE RIGHT TYPE OF RESISTANCE TRAINING FOR THIN LEGS

best workout for lean legs

You can’t get skinny legs if you are doing the wrong resistance training. If you do incorrect exercises, your legs will either stay the same (and won’t slim down no matter what you do), or get bigger and bulkier.

WHAT NOT TO DO: EXERCISES YOU SHOULD AVOID

You must avoid quad focused exercises that build muscle at the front of your thighs. This may cause your legs to bulk up, especially if you gain muscle easily.

These exercises include squats, lunges, burpees, and any heavy style workouts that you see in CrossFit workouts. Especially anything with heavy weights.

THE BEST RESISTANCE EXERCISES TO GET SLIM LEGS

To tone up your legs and butt without adding bulk, you should focus on lighter workouts. Think Pilates-inspired moves such as:

  • Donkey kicks
  • Glute bridges
  • Lying leg lifts
  • Lateral leg lifts
  • Leg extensions
  • Clams with open toes

In the video below, you can see an example of a resistance workout from my Lean Legs Program- you can do from home or from anywhere you want.

This type of workout is designed to tone up your whole body, and especially get thinner legs.

Give it a go and let me know what you think about it in the comments!

https://www.youtube.com/watch?v=yPCQzqT_7yU

BONUS TIPS:

HOW TO EXERCISE ACCORDING TO YOUR BODY TYPE

If you want to know how to get skinny legs, understanding your body type is important. There are 3 main body types, which I will briefly explain:

  1. Ectomorph – this body type is naturally very thin (think Victoria’s Secret models). They are tall with long arms and legs and find it difficult to put on muscle and fat. They probably already have quite skinny legs.
  2. Mesomorph – this body type is not super thin like an ectomorph and is not overweight, they’re just average size. They can usually gain and lose weight quickly and can pack on muscle quickly too.
  3. Endomorph – this body type is naturally bigger. They are usually short to medium height with shorter arms and legs (but not always). They can put on muscle and fat quickly, and find it difficult to lose weight.

A lot of women ask me what my body type is, and I would say I am a mesomorph.

It’s important to exercise (and eat) according to your body type so you can get the best results.

If you are an endomorph body type and you’re doing lots of heavy lifting and eating a moderate to high amount of carbs, you’re not going to achieve the best results, or get results as quickly as you can.

Endomorphs need more cardio and a low carbohydrate diet. So, you really should know your body type, and tailor your program to both your body type and your goals.

This is a summary of how to do cardio and resistance training to suit your body type:

HOW TO GET SKINNY LEGS - ECTOMORPH

ectomorph lean legs

Image- Courtesy of JStone : Shutterstock.com

  • Ectomorphs are usually already thin, so they don’t really need to know how to get slim legs.
  • Ectomorphs should focus on getting toned, rather than losing fat.
  • Ectomorph women should focus more on resistance training and only do cardio if they want to (but it’s not necessary).

READ MY ECTOMORPH NUTRITION & WORKOUT TIPS FOR FULL INFO ON HOW TO GET LEAN LEGS

HOW TO GET SKINNY LEGS - MESOMORPH

mesomorph lean legs

Image credit: Andrea Raffin : Shutterstock.com

  • Mesomorphs are considered to be ''natural athletes'' because they gain muscle and lose fat with ease.
  • Mesomorphs should do a combination of cardio (both low intensity and high-intensity cardio) and resistance training.
  • Walking should be something that they do every day if possible.

FOR DETAILED INFO ON MESOMORPH'S IDEAL DIET & WORKOUT TIPS READ MY ULTIMATE GUIDE.

HOW TO GET SKINNY LEGS - ENDOMORPH

endomorph lean legs

Image credits: Joe Seer : Shutterstock.com

A lot of women ask me how to get thinner legs if they have an endomorph body type, and if it’s even possible. It is more challenging than with the other two body types, but definitely possible.

  • It will be more difficult for endomorphs because of their body shape, so cardio should make up the majority of their program, and they should also try to do as much walking as possible. 
  • I recommend walking at least 5 times per week and trying to run a few times per week too.
  • Endomorphs should also do some resistance training and their workouts should be intense to try and burn lots of calories. But, they should be careful not to overdo it on resistance training as they can bulk easily.

Note: If you are a short endomorph, you may experience your legs getting bulky with running. If this is the case, I would avoid running and just do walking instead.

READ MY FULL POST IN ENDOMORPH'S RECOMMENDED DIET & WORKOUT REGIME

STEP 3: EAT THE RIGHT DIET FOR YOUR BODY TYPE

how to eat right

You can do lots of walking and do all the correct resistance exercises, but if you aren’t eating a healthy diet and aren’t eating the right amount of food, you won’t get results.

To lose weight overall and make your legs skinny, you need to be eating less food than your body needs. Here are some tips for maintaining a healthy diet:

  • COUNT CALORIES FOR ONE WEEK - We often underestimate how many calories are in the foods we are eating. I recommend counting calories for just 1 week to get an idea on how much you’re actually eating. 
  • WORK OUT HOW MANY CALORIES YOUR BODY NEEDS - Read this blog post to find out your daily calorie intake. Once you know this, you can work out how many calories you need to eat to lose weight. 
  • DON'T BE TOO RESTRICTIVE - I don’t recommend counting calories long term, as this can lead to an unhealthy relationship with food. Just keep it to one week so you have a better understanding of what you’re eating.
  • EACH BODY TYPE HAS A DIFFERENT "PERFECT DIET" - This free body type quiz will tell you which body type you are and you what you should be eating to get thin legs. If you haven't done it yet, I highly recommend you do.

If you made it all the way through here – good job! Let’s recap everything we’ve covered and then you can check out some amazing progress pics of women who completed my programs as well as the most frequently asked questions.

HOW TO EAT & TRAIN TO GET SKINNY LEG [FINAL SUMMARY]:

  • Low to moderate intensity cardio (i.e. walking) burns FAT
  • Walking is by far the best type of exercise for getting rid of excess fat on your legs
  • Aim to walk every day, and on a flat surface
  • The more walking the better – 10km per day is a good goal;
  • Running, HIIT and resistance training do not burn fat while you are doing them, but still lead to overall fat loss
  • Resistance training will help give your legs shape and tone, and reduce cellulite
  • Avoid heavy resistance exercises such as squats and lunges, and focus on lighter Pilates-style exercises such as donkey kicks, glute bridges and lying leg lifts.
  • There are 3 main body types (ectomorph, mesomorph, endomorph). Knowing your body type will help you understand the best exercises and diet for you.

AMAZING LEAN LEGS TRANSFORMATIONS

“As I've been nearing 40, I found that I was holding more weight in my thighs and mid section. Doing the videos and walking most days has been so amazing for leaning down my body, but also calming my nervous system. No more pushing my body to get results! I now feel much more in tune with myself and my body has slimmed right down in response.”

“You are the only one who solved my problem with big legs. Thanks to you I finally found out what kind of training I should do and I love it! I know that this is not the end of my journey, but thank you for getting me back on the right way!

I want to stick with the training and diet. Thank you for getting me back on the right way!”

FREQUENTLY ASKED QUESTIONS

Let's move to the most frequent questions I get asked by women I am working with on the topic of lean legs.

DOES RUNNING BURN FAT OR MUSCLE?

running for lean legs

Running is an anaerobic activity (remember, I discussed it above).

This means that when you are running, your body will burn glycogen and creatine phosphate, not fat. But, at the start when you are building up speed, it might burn fat.

If you run really slowly for a longer distance, so you aren’t really puffed out, your body might use some fat. But, in that case I believe you are better off getting the full benefits from running by running faster. This will help you increase your fitness and it will burn LOTS of calories.

If you want to burn fat and get lean legs, walking is better than slow running. Some women have told me that they get overly muscular just from running.

This is because running does build some muscle. I know that a lot of Victoria’s Secret models don’t run for this reason.

As I mentioned above, if you are shorter and are an endomorph body type, your body might get bulky from running. If you find that this happens to you, I would avoid running. You can still get great results from walking, so focus on that!

WILL RESISTANCE TRAINING HELP ME BURN FAT?

Resistance training is an anaerobic activity, so it will burn stored glycogen (carbs) and creatine phosphate (unlike walking which burns fat).

However, resistance training improves your metabolism, which in turn increases the number of calories you burn.

This is important for losing weight overall. So, it is very important when it comes to fat loss. 

Resistance training does build muscle though, so you need to be careful. You need to do the right type of resistance training so you don’t pack on too much muscle in the wrong places.

WHY SHOULD I DO RESISTANCE TRAINING TO GET SLIM LEGS?

resistance training for lean legs

You might be tempted to avoid resistance training altogether, but it is still important.

As I just mentioned, it increases your metabolic rate so that you burn more calories throughout the day.

And it also helps shape your legs – without resistance training, they won’t look very toned and you are more likely to develop cellulite or the “skinny fat” look.

DOES HIGH-INTENSITY INTERVAL TRAINING (HIIT) BURN FAT?

Not immediately. While high-intensity interval training does cause weight loss, it doesn’t typically burn fat while you’re doing it.

Like resistance training, HIIT burns stored glycogen and creatine phosphate.

The biggest benefit of HIIT is that you will burn lots of calories in a short workout, you will still continue to burn calories after your workout, and it builds muscle which improves your metabolism and helps you burn more calories throughout the day.

To give you an idea, I will usually burn the same number of calories in a 25 minute HIIT workout as I will during a 1-hour power walk.

HIIT is not necessary for getting lean legs and can often cause your legs to bulk up (especially the endomorph body type).

So, you just need to be careful when doing HIIT workouts and avoid overdoing it on leg exercises such as burpees, jump lunges, jump squats, box jumps, etc.

If you are trying to reduce muscle on your legs or you bulk up easily, it might be best to avoid HIIT altogether.

exercises that cause bulk

HOW TO GET SKINNY LEGS WITH HIIT CARDIO

I mentioned that HIIT doesn’t really burn fat. BUT you can do HIIT cardio in a way that causes you to burn more fat and lean out your legs.

My favourite type of HIIT to get slimmer legs specifically is interval running.

Most people do sprints at their maximum pace for around 30 seconds and then rest for 30-60 seconds. This type of sprinting is going to make you fit but may cause bulky legs.

I like to do my HIIT cardio by doing 2-minute fast pace runs (not an all-out sprint) and then walking for 1 minute. I then repeat this 5-10 times, depending on my fitness level.

Usually, I do fast pace runs around 13-14 km/hr.

This type of workout burns a LOT of calories and is great if you want to push yourself. But, it is really difficult and if you’re not already fit, I would not recommend it.

If you are fit and would like to do it, I would do this once per week at a maximum.

interval running for lean legs

HOW CAN I REDUCE MUSCULAR LEGS?

Unfortunately, the only thing that will help you to reduce muscular legs is time and avoiding using these muscles.

Walking doesn’t build muscle, but it doesn’t make you lose muscle either (unless you are eating suuuuper low calories and low carb, which I don’t recommend).

Running actually builds some muscle, but not as much as resistance training and high-intensity interval training.

I know that sounds a bit confusing, so I have written a much more detailed blog post on how to reduce muscular thighs. Have a read if you need more information on this topic.

CAN YOU REALLY GET RID OF FAT JUST FROM YOUR LEGS (I.E. SPOT REDUCING FAT)?

OK, so I know a lot of you are probably thinking that you can’t spot reduce fat from certain body parts.

And this is true to an extent.

However, my legs get a lot slimmer when I do low-intensity cardio and a series of exercises described in my 3 Steps To Lean Legs Program, even when my diet is not perfect.

I can’t choose exactly where the fat comes off from my legs. But most girls, including myself, store most fat around the inner thigh area.

And this is where I tend to notice the most difference.

I do believe that you can’t really spot reduce fat from a certain body area, especially your stomach, arms, face, etc.

But you can reduce the fat from your lower body specifically, you just can’t pick whether that comes from your calves, thighs, butt, etc.

I have done a lot of cardio in my time including walking, running, cycling, swimming and aerobics classes such as body step and body attack.

The most effective cardio for slimming my legs has always been walking.

Diet also plays a part in helping slim down your legs, but cardio will always play the biggest part.

In my own experience, doing lots of walking and eating a moderately good diet is better for getting lean legs than eating a perfect diet and not doing any walking.

IS ANAEROBIC EXERCISE GOOD OR BAD FOR ME?

Anaerobic exercise (running, HIIT, resistance training) is fantastic for you and your overall health!

The only issue that a lot of women have with this type of workout is that it causes them to get bulky and build too much muscle in their legs.

That’s because these workouts are designed to do that.

You can still do these workouts in a specific way so that you don’t get bulky.

I have posted a few free skinny legs workouts on my blog – these are resistance training workouts that you can do to tone up your legs and butt, without getting overly muscular and bulky.

DO I NEED TO CHANGE MY DIET?

Eating healthy is extremely important.  But if you’re not used to having a healthy diet and you’re not sure where to start, I suggest you try it for a week or two.

I have a FREE 7 Day Weight Loss Meal Plan that will help you eat a healthy and balanced diet, and slim down not only your legs, but your entire body. 

You can download it below :)

HOW TO GET SKINNY LEGS FAST

Change takes time. But if you are committed, this is how to get skinny legs fast.

First of all, you just need to start! You can do all the reading you want, but if you don’t put it into practice, you’ll never get the legs that you want.

Walking is great for getting lean legs, and I recommend that you do lots of it! BUT it is not the most effective way of losing weight from your entire body.

You should be using both your aerobic and anaerobic systems to increase your overall fitness, increase your metabolism and burn more calories.

This means doing some higher intensity exercises such as running and resistance training, as well as walking.

A good workout program for overall fat loss should include a combination of all of these types of workouts:

  • Walking;
  • Running; and
  • The right type of resistance training

Lean Legs Program

If you want results fast, you need the right type of program, so that you don’t waste your time testing and trying different things.

Something that is tailored to give you the EXACT results you are looking for, a plan that has been tried and tested by others, written by someone who has been where you are right now.

So are you really ready to get lean legs? If the answer is yes, my Lean Legs Program is the answer!

[optin-monster-inline slug="pml9napgha53gih0v7us"

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

677 Responses

  1. Hi Rachael,

    You mentioned that we should do 3 days of cardio only on top of power walking daily. For 3 days of cardio, what low impact cardio exercises will u recommend if I do not want to jog/run? Thank you!

  2. Hi! I really want to build my fitness and slim down my legs by doing interval running alongside power walking. However, I’m pear-shaped and put on weight on my hips and legs more than my upper body. Is it okay to do interval running and not bulk up or is it better to avoid running altogether?

    1. Hey lovely! If you’re the type to bulk up easily then it would be best to stick to low-intensity cardio such as power walking. You will also need to incorporate the right resistance workouts for your body type and follow your ideal daily calorie intake and macros to get the best and fastest results. :)

  3. I have bad knees, and I recently got a gym member ship? What should I do for this weight loss?! Pls help!!

    1. Hey hun!I would stick to light resistance workouts and cardio. It would be better for your legs but I suggest that you still check with your doctor first just to be safe. :)

  4. Hello Rachael,
    Thank you so much for providing the information that I never could find before about how to get slimmer, not bulkier! I’m a mesomorph and have incorporated your lean legs workout into my fitness routine. I have a question though: I have lightened the weights but I still do resistance training with weights on machines and free weights (5 – 40 lbs for arms; 15 – 65 lbs for abs and legs) with more repetitions (30). I want to avoid bulking up and instead tone these areas, but preserve bone density too. What are your suggestions about my workout with weights? Thank you!

    1. Hi lovely! To be honest, if you want to avoid unwanted bulk, it would be best to stick to light-resistance training instead of weights. Of course, everyone is different but for the best and fastest results, I would stick to the workouts in the program. <3

    1. Hi lovely! Swimming won’t help slim down your thighs but it’s a great cardio workout and shouldn’t cause any unwanted bulkiness. :)

  5. I’m a mesomorph, as far as I can tell, and I would practice for maybe 30 minutes a day. Speaking of jumping, Rachael really likes boxing for upper body toning. How would doing any kind of kicks, like in karate or boxing, influence my legs?
    Thanks so much for your help!

    1. Hi lovely! It should be fine but this will still depend on your body type. The motion uses your calves heavily so if you do it for long periods of time, it may still result to unwanted bulkiness in your legs especially in your calves. I hope this helps. xx

  6. Also, is power walking around your basement (not in place) effective for cardio? I usually walk outside, but there’s no really flat surfaces on trails, so I was wondering if combining power walking inside as well would be helpful for lean legs.

    1. Hi lovely! If you have enough space for power walking then that’s also fine as long as you do it in a flat surface. We also recommend investing on a treadmill if you can. Just make sure that it’s on a 0% incline. If you can’t walk outside because of quarantine or the weather won’t allow you, you may also substitute it with Rachael’s at home cardio videos temporarily. If you have any questions, you may reach out to us at info@rachaelattard.com :)

  7. Does dancing help or hinder getting lean legs? It’s more Michael Jackson-style than traditional dancing, if that’s helpful.

    1. Hi lovely! This really depends on what type of dancing you are doing and how much you’re doing. If you’re dancing for really long periods every day, then your legs may increase in size, regardless of what dancing you’re doing. Overusing your leg muscles can cause bulkiness.

      If your style of dance requires lots of jumping and moving from sitting to standing, then it may cause bulkiness. But again, this depends on your body type too. :)

  8. Hi, I’ve trying to get hold of Rachel’s free Train like a Model videos. I type my email and got the notification that the videos will be sent to my email but nothing has come through. Would you be able to help pls? I am trying to get a taste for Rachel’s workouts before committing to lean legs course. Your help is much appreciated. Thanks TJ

    1. Hi lovely! To access some of Rachael’s free content like the ‘Train Like A Model 5-Day Course’ or her ‘7-Day Slim Legs Diet’, you can register an account in our Lean Legs Platform. It will only take 2 minutes and it’s completely free. You can do that through this link.

      You will find her free content and other workouts under the ‘INSPIRATION & FREEBIES’ tab. :)

      If you have any questions, feel free to reach out to us at info@rachaelattard.com

  9. first, sorry for my bad english, i’m still not fluent lol

    Anyway, I’m a mesomorph type and I want to lose weight without creating bulky legs. For that, how many times a week do I have to run to lose weight without creating bulky legs?

    Ps: as I have nowhere to run and walk here where I live (there is no park nearby and it would be too dangerous to do both on the street corner, due to the cars) I have been doing “walking at home” which is on YouTube. And I wanted to know if they make your legs bulky.

    exercises I mentioned:
    “walk at home” (I do this 3x a week): https://youtu.be/rCsHEt_EZ0c

    “run at home” (I do this twice a week): https://youtu.be/u5Nr_FA4kfs

    1. Hi lovely! Based on the experience of our customers, walking in place or at home isn’t really as effective as walking outside or on a treadmill. I advise that you invest in a treadmill if you can. Make sure that it’s on a zero-degree incline. :)

      As for running, it is great cardio but it also engages your quads a lot. Rachael recommends running for 30 mins max 2-3x a week. If your main goal is to slim down your legs, you can check out our 3 Steps to Lean Legs Program. It was designed specifically for girls who are struggling to slim down their legs. :)

      If you have any other questions, feel free to reach out to us at info@rachaelattard.com! xx

  10. Is ballet a form of resistance training? I do dance fitness classes which incorporate different dance styles . Are these 2 types of classes ok to do alongside the programme? Thank you, Charlotte

    1. Hi lovely,

      Thanks for reaching out! :)

      This really depends on what type of dancing you are doing and how much you’re doing. If you’re dancing for really long periods every day, then your legs may increase in size, regardless of what dancing you’re doing. Overusing your leg muscles can cause bulkiness.

      If your style of dance requires lots of jumping and moving from sitting to standing, then it may cause bulkiness. But again, this depends on your body type too.:)

      I hope this helps! <3

  11. Thanks for your feedback! I can’t get to that site, though; is there any other way I can contact you and get help?

  12. I’m five foot three inches, and I’ve just started doing your Resistance training and Workouts for a Toned Body videos. I’m also trying to walk for an hour before breakfast at the advised heartrate. Since I’m short, will these workouts still slim my legs? They’re not super bulky, but they’re significantly larger than I’d like. I think I’m a mesomorph according to your test, but I’m not sure.
    Thanks!

    1. Hi lovely! To get the best and fastest results, you should follow the right resistance workouts for your body type. If you need help in determining your body type, you can send an email to info@rachaelattard.com and we’ll gladly help you. :)

    1. Hi lovely! It shouldn’t but it would be best if you don’t overdo it if you’re already doing other types of workouts because overtraining can sometimes cause unwanted bulkiness, too :)

    1. Hi lovely,

      Rollerblading probably has similar effects as running. It can be really great and is good cardio. But certain body types (i.e. shorter endomorphs) may experience bulkiness if they do it too much. But if you love it and get good results with it, then definitely do it! :)

    1. Hi lovely,

      You can incorporate it into your routine but it wouldn’t really replace power walking. If your goal is to slim down your legs, I will put more focus to power walking or running(depends on your body type) :)

  13. Hi,
    May I know how often I need to run each week? Also, should I do HIIT? (I am a mesomorph) Lastly, do you suggest any sort of workout plan?
    Thank you!

  14. Hi,
    I’m an endomorph and I rlly want to slim down my thighs and hips to make my hip dips appear smaller as well as lose over all body fat. I was wondering if power walking with ankle weights might speed up the process? Also any advice for reducing the appearance of hip dips?
    Thanks so much!

    1. Hi lovely,

      Wearing ankle weight while power walking is not really necessary. It would be better to focus more on the speed and steps. Try to aim for 10,000 steps a day,4-6x a week, and make sure that you do it on a flat surface.

      Spot-reducing isn’t really possible so for you to lose fat in certain areas of your body, you’ll need to lose weight overall. You can achieve this by following the right type of workouts and diet for your body type. Here are some general guidelines for the endomorph body type. I’m sure that you’ll find it very useful. :)

  15. Hi I think I’m more of a mesamorph but naturally fairly slim. years of not exercising have left my legs really unslightly. though they look ok covered up i’m too self conscious to wear shorts etc. i’ve got very little muscle tone but i’m most conscious of the fat and cellulite above my knees and lack of any sort of definition. Part of this is genetic i think. is there any hope for me?! i’ve got to the stage where it really is making my miserable and i’ve got to take action

    1. Hi lovely,

      If your goal is to slim down your legs, there are 3 steps you should follow – do the right type of cardio, do bodyweight resistance training, and adjust your diet for weight loss. By following the right type of workouts and diet for your body type, achieving your goals is definitely possible. :)

      Here are some general guidelines for mesomorphs. Feel free to give it a read. :)

    1. Hi lovely,

      Power walking is one of the best types of cardio that will help you slim down your legs without unwanted bulkiness. To get the best and fastest results, you should combine it with the right type of light resistance workouts and apply a calorie deficit to your ideal daily calorie intake. However, in the process of slimming down your legs, weight loss is unavoidable. But if you already reached your goal weight then you can just eat for maintenance. ;)

      I hope this helps. xx

  16. Hey so I change up my routine a couple times a week I’m mesomorph so I like to walk most the time and I do cycle no resistance and steady pace for about 45 mins a couple times a week. Should I be cycling? They say that if you add resistance that’s when you get the pump and your muscles start to get bigger. So longer easier rides shouldn’t do anything?

    1. Hi lovely,

      If you are a mesomorph, you may or may not be able to get away with cycling. Some mesomorphs are OK with it, while others aren’t. However, either way, I would still only do it 1-2 times per week maximum because overdoing it with cycling will most likely make your legs bigger. :)

  17. Hi Rachel! Thanks for the helpful posts. Two questions: will this advice work well for girls who particularly want to slim down calves? Second, I love using my spin bike, but is there a way to use it so minimize bulking up (e.g. low resistance, longer sessions) especially when weather is not cooperating for walking/outdoor exercise? Relatedly, do you think excessive use of the spin bike could be bulking up calves in particular (I can see why it would bulk up thighs, but that bothers me less). Thanks for your reply!

    1. Hi lovely,

      Calves are a bit tricky because genetics is a big factor. We often get these questions so Rachael wrote a very detailed blog post about it.

      I think you’re going to find it very helpful :)

      when it comes to using the spin bike, if you are an endomorph, the motion you use will most likely make your legs bigger so I would avoid it completely.
      If you are a mesomorph, you may or may not be able to get away with it. Some mesomorphs are OK with it, while others aren’t. However, either way, I would still only do it 1-2 times per week maximum because overdoing it with cycling will most likely make your legs bigger.

      If you can get out to run or power walk, feel free to substitute it with Rachael’s at-home cardio workouts. :)

      I hope that helps. xx

      Love,
      Len

  18. Hello! I’ve just read a lot of your articles and would love to try the plan (mesomorph body type btw). But I’ve been struggling with patellofemoral issues, my inner thigh muscle isn’t that strong apparently. They’ve advised me not to run. Walking is okay of vourse :-).
    What would you suggest instead of high intensity cardio or should I replace running with HITT?
    And my last question, would the exercises in the plan be save to do for my knee?

    1. Hi lovely,

      The workouts included in the program are low-impact so it should be safe but I still recommend that you check with your doctor first. Excluding running from your routine is completely fine. Feel free to replace it with more power walks instead. :)

      If you want to have an idea about the type of exercises that are included in the program, you can try Rachael’s ‘Train LikeA Model’ Video Course for free. You can register an account in our Lean Legs Platform. It will only take 2 minutes and it’s completely free. You can do that through this link.

      You will find her free content and other workouts under the ‘INSPIRATION & FREEBIES’ tab. :)

      If you have more questions, you can email us at info@rachaelattard.com xx

      Love,
      Len

  19. Hi! So I’ve been planning to buy 3 steps to lean legs program. I also want to join the progress pic competition after finishing 8 weeks. But I wonder when you make the next competition after 20th June. I would be so happy if you can inform me :)

    1. Hi lovely,

      We organize the Progress Pic Competition every two months so you are always welcome to join the next one. :)

      If you have more questions, feel free to email us at info@rachaelattard.com

      Love,
      Len

  20. Hi. Just wondering what the difference is between your 3 steps to lean legs program and your video course? I only bought the video course because my nutrition is fine and I know my calories and macros from your website as well so I can choose meals to match that. Will I still see results only following your video course? (I will be walking everyday for an hour to reach 10000 steps as you’ve suggested)

    1. Hi lovely,

      Thanks for reaching out!

      The 3 Steps to Lean Legs Program is consists of a cardio plan, body-weight resistance exercises in the form of short demonstration videos (that you can watch through the link provided in the ebook), full meal plans (regular and vegan), separate recipe eBooks.

      The Lean Legs Video Course consists of those same body-weight resistance exercises from the Program but in the form of 12 full-length follow-along videos plus 4 bonus booty workouts, but there are no meal plans, cardio plan, or recipe books.

      If you don’t need help in the nutrition area, the Lean Legs Video Course will be enough to give you your desired results especially if you incorporate light-intensity cardio like power walking. :)

      I hope that helps! If you have more questions, you can email us at info@rachaelattard.com

      Love,
      Len

  21. Hello,

    What if I do these exercises while intermittent fasting? I do the 16:8 fasting. Would this benefit me?

    1. Hi lovely,

      Yes, just make sure that you’re still following your ideal daily calorie intake and macros and add resistance exercises in your routine. :)

      Love,
      Len

  22. Hi, I’m not sure if I’m an endomorph or mesomorph. I’m 5’5 and 127-130 pounds. I have small wrists but I have bigger legs/hips. Also I enjoy running but I want to lose fat and not bulk up. Do you recommend just walking or doing both running and walking? Thank you.

    1. Hi lovely,

      If you’re unsure about your body type, it would be best you email us a photo of you in sports/fitness clothes (e.g. leggings, a top, etc) so I can see your waist, legs, figure, and help you determine your body type and give you some guidelines. You can send it to info@rachaelattard.com. Don’t worry because the photos won’t leave this thread. :)

  23. Hi,

    Very interested in the program, but confused by the time commitment. I see you said there’s 6 workouts/week + cardio. I know you suggested around 10km/day. Currently, I already achieve 9-10,000 steps/day through my usual activities. So we are talking about adding a 10km walk (an hour or more) plus a workout to 6 days of the week? Just trying to verify. Thank you!

    1. Hi lovely,

      Thanks for reaching out! :)

      Rachael’s Program lasts for 8 weeks and if you want to see results very quickly, Rachael recommends that you exercise 6 times per week. But if that’s too much for you, you can cut back – we provided the instructions on how to do it in the ebook :)

      The resistance training workouts are around 20-40 mins long 3x a week, and cardio is a bit longer and should be done 5-6x a week. :)
      The program also includes a full meal plan but all of the recipes are really quick and easy to make.

      If you have any other questions, feel free to reach out to us at info@rachaelattard.com

      Love,
      Len

  24. Can you suggest me one or more high intensity cardio workout from youtube. I am a mesomorph. Please suggest me

    1. Hi lovely,

      Thanks for reaching out!

      We recommend that you do some warm-up exercises before your workouts and then stretch right after to relieve muscle soreness and tension. :)

      I hope that helps. xx

      Love,
      Len

  25. I tried taking multiple quizzes, but I’m still questioning my body type; I am sure it is either mesomorph or endomorph, though. Do you think it’s harder for petites to distinguish theirs? I’m 4’11”, almost 5′. But I’m not sure if that’s the case.

    Also, I have not been walking that much every day. But I’m planning to do it very soon every day in the weekdays. I’m a mere 11th grader, and my classes start at 9:55am, while I’ll try to plan going out at 8am. Is over an hour a bit too much? Maybe 1 hour 30 minutes of walking? Working out later in the day, is it okay to skip running and replace it with cardio/resistance training and switch it off? Is dance okay for cardio (I was thinking of using Sunny Funny Fitness on YouTube)? I plan to do some of your bodyweight resistance workouts as well. Thank you so much for your hard work!

    1. Hi lovely,

      Since you mentioned that you’re an 11th grader, you are probably only 15-17 yrs old. Your body is still going through a lot of transformations so ​if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
      Wishing you the best of luck! xx

      Love,
      Len

  26. This is so great, it gave me hope of having lean and slim legs which I haven’t achieved ever since because my body stores my fats more on my lower body, the legs, yes. Well, my upper body is slimmer than my lower that’s why my only problem is my legs. But with this I’ll be patiently waiting with the result, cause I know I should trust the process. Nothing is done with magic ,right? But the thing is, I love dancing, and I’ve always thought of regarding dancing in my afternoon exercise too. Is it ok for the legs or does it contribute to bulking it in some sort of way? :'( I badly want to know.

    1. Hi lovely,

      Thanks for reaching out! :)

      This really depends on what type of dancing you are doing and how much you’re doing. If you’re dancing for really long periods every day, then your legs may increase in size, regardless of what dancing you’re doing. Overusing your leg muscles can cause bulkiness.
      If your style of dance requires lots of jumping and moving from sitting to standing, then it may cause bulkiness. But again, this depends on your body type too.

      If you don’t know your body type, you can take Rachael’s Body Type Quiz. It’s completely free and it will help you learn your body type in just 2 minutes :)

      I hope that helps. xx

      Love,
      Len

  27. Hey Rachel,

    would your program be recommending a specific plan for my needs? or will it be body types only?

    1. Hey lovely,

      Rachael’s program is body type specified. It means that you’ll be following the right type of workouts and nutrition plans that are tailored for your body type to get the best and fastest results. The only difference is your ideal daily calorie intake and macros breakdown will be calculated based on your own physical traits, age and activity level. :)

      If you have more questions, feel free to email us at info@rachaelattard.com

      Love,
      Len

      If you

  28. I am short, gain bulk in the thighs, can isometric weight training help slim them down along with my hour walks?

    1. Hi lovely,

      Thanks for reaching out!

      To be honest, it can be counterproductive because this type of training will engage your quads a lot. Even if power walking can help slim down your legs, lifting heavy weights can cause unwanted bulkiness depending on your body type. It would be best if you stick to light-resistance workouts and light-intensity cardio. Of course, nutrition is also very important so you need to keep your diet as healthy as possible. :)

      I hope that helps. If you need more tips, feel free to email us at info@rachaelattard.com

      Love,
      Len

  29. Hello Rachael! Your articles have been the most helpful ever and I’ve already subscribed to your email but as a very unfit person that also has restricted their food intake a lot and lost a lot of muscle doing this I am having a hard time grasping them and would very much appreciate some help. I am a mesomoprh by your quiz (although I do have lots of endomorph traits) and I am bit confused on the frequency of the workouts. I know you recommend resistance training around 3 times a week but I’m confused about the frequency of cardio . Should I do walking everyday and on top of that also cardio of higher intensity? Is walking 10k not enough cardio? And if I need to do higher intensity cardio how often would you recommend doing it on top of walking everyday and resistance training 3 times a week? Also I am bit confused on what higher intensity cardio I should do because I see you don’t really recommend running or jogging because they could potential create unwanted bulk. Oof I know thats a lot if you ever can answer I’ll be very grateful but I’m grateful nevertheless cause your articles have helped me so much . Thank you so much:)))

    1. Hey lovely,

      If you’re a mesomorph, here’s a good workout plan for you:

      – Resistance training 3 times per week (can include some HIIT)
      – High-intensity cardio 3 times per week
      – Power walking at least 5 times per week
      – One rest (or active) recovery day per week

      When you powerwalk, try to aim for at least 10,000 steps a day or more and make sure that you do it on a flat surface. In terms of high-intensity cardio, we usually recommend running for at least 20-mins but if you think you’ll bulk up from them, you can just replace it with more power walks. :)

      If you’re unsure about your body type, you can email us your photos in fitness clothes (ex. leggings, a top..) at info@rachaelattard.com and we’ll gladly help. Don’t worry because the photos won’t leave the email thread. :)

      Love,
      Len

  30. Hi Rachael,
    I’m Weight 78kgs and 5’7 feet
    I’m obese and have big flabby arms too … I can’t do more excersice because of my bad back and knees. I have a loose skin ,so it’s hard to get into shape . Is this program help me to get rid of all these problems????Im looking for something work on full body.
    Pls help me with some tips (I’m very upset with my look😭😭😭)

    1. Hi lovely,

      Thanks for reaching out! :)

      Skipping is great cardio but can’t be a substitute for walking and running because it won’t slim down your legs. It does burn a lot of calories which is great, but the motion uses your calves heavily. Skipping will most likely contribute to bigger calves and can make your legs bigger all over.

      Love,
      Len

  31. Hi Rachael,
    I love to jump on a mini trampoline everyday (about 150 jumping jacks). Is this making my legs muscles bulky, and if so, should I stop doing?
    Also, can I use a Pilates Reformer (home unit) as resistance exercises. Or will this give me bulky leg muscles too?

    1. Hey lovely,

      Thanks for reaching out! :)

      Rebounding is kind of like skipping – it’s a great cardio exercise but it won’t slim down your legs and the bouncing motion can actually make your calves and thighs bigger. Every once in a while is probably OK. But I don’t think it is the most effective exercise – power walking and running are more effective in terms of cardio :)

      Rachael loves reformer pilates! But she had some women tell her that they have bulked up from reformer pilates. Some workouts do include lots of squats and lunges which build muscle in your quads and can make your legs bigger and more muscly. This depends on your teacher and the style of reformer pilates that they teach. It would be best to try a few different teachers and classes to find one that suits you best.

      I hope this helps! xx

      Love,
      Ana

  32. Hey, Rachael.
    What is the difference between HIIT, Interval Running, and Resistance training? As a mesomorph, which should I do? How can I incorporate boxing into these workouts?

    Thank you so much.

    1. Hi lovely,

      Thanks for reaching out :)

      HIIT is high-intensity interval training. This is when you do high-intensity exercises for short bursts and then rest for a short period. A good example is interval running. :)

      Resistance training is anything that involves using your body weight or weights/bands to engage your muscles.

      A good combination for mesomorphs is to do resistance training 2x a week and incorporate HIIT once a week and then try to power walk 5-6x a week. Boxing is good cardio but it won’t be as effective as power walking but you can include it in your routine if you want. :)

      If you need more help or tips, you can email us at info@rachaelattard.com

      Love,
      Len

    1. Hi lovely,

      Thanks for reaching out! <3

      Normal walking is different from power walking where you walk at a faster speed and you add motion to your arms which will help you burn a lot of calories. Aside from walking, you will also need to do some resistance workouts and adjust your diet for weight loss(eating at a calorie deficit) to help you achieve your goals. :)

      I have a very detailed blog post that will help you learn how to slim down your legs so please go give it a read.

      It will definitely help! :)

      If you have more questions, you can email us at info@rachaelattard.com

      Love,
      Len

    1. Hi lovely,

      Thanks for reaching out :)

      The slide board is a great addition to your workout routine, but whether it will bulk up your legs depends on the exercises you are doing. I suggest you avoid exercises that focus entirely on your legs like lunges or squats :)

      Love,
      Sandra

  33. Hi Rachel,

    Hope you are well :) I just wanted to get your thoughts on indoor walking workouts, since we are stuck in lockdown again over here in the UK. Are indoor walking workouts just as effective as walking outdoors? I’m endomorph, by the way.

  34. Hi, I am an endomorph body type. I do HIIT cardio 5x a week. I am losing weight but not inches. Should I start incorporating walking also?

    1. Hi lovely,

      Thanks for reaching out :)

      Rachael doesn’t recommend any HIIT for endomorphs as it can bulk their legs. I suggest you focus more on power walking (at least 10 000 steps per day, 5-6 days per week), resistance training and a healthy diet at a slight calorie deficit. If you want to learn more about your body type, please read this blog post, I believe you will find it helpful :)

      Love,
      Sandra

    1. Hi lovely,

      thanks for reaching out! <3

      Speeds will also vary depending on your height (obviously taller people will be able to walk/run faster). Rachael suggests aiming for a walking speed of 6-7km/hr or 3.7-4.3mph. Another good way to track your speed is by your breath. You should feel puffed but still able to hold a conversation.

      I hope this helps, please let me know if you have any questions! xx

      Love,
      Sanja

    1. Hey lovely,

      Thanks for reaching out!

      Ballet could actually bulk you up if practiced often for a long time. :)

      Some ectomorphs can get away with not bulking up, while some mesomorphs and most endomorphs will most likely end up with bulky thighs and calves.

      If you have any more questions regarding this or anything else you can feel free to send an email to info@rachaelattard.com and we’ll gladly help! :) xx

      Love,
      Ana

  35. Hi Rachael,
    Is there a way I can still ride my peloton without getting bulking? I really love it and the community but I know it’s definitely adding muscle I don’t want. If I incorporate the walking and your leaner legs exercises can I combat the gains?

    Thanks so much!
    Maria

    1. Hi lovely,

      If you are an endomorph, this equipment will most likely make your legs bigger so I would avoid it completely.
      If you are a mesomorph, you may or may not be able to get away with it. Some mesomorphs are OK with it, while others aren’t. However, either way, I would still only do it 1-2 times per week maximum because overdoing it with cycling/ peloton will most likely make your legs bigger. Cardio will definitely help in leaning down those muscles, try to power walk at least 5x a week, and make sure to do it on a flat surface so you wouldn’t engage your quads more. :)

      Hope that helps! If you need help or tips, feel free to email us at info@rachaelattard.com

      Love,
      Len

  36. Hi I will be asking lots of questions I’m sure.. Only just found this site.
    The quiz said I’m a Mesomorph. I always thought of myself as an endomorph but I think I’m probably both. I’m slim but have found it hard to fully tone abs and lean my legs. The biggest problem being a dropped butt and inner thighs. I have paid for programs that hVe made my situation worse due to squats and lunges etc.
    I do walk most days but around 5 to 7km so will increase this. Is there a way to walk to increase the benefits.? For example, holding butt, smaller steps etc.
    Also I’m confused about the programs. What is the difference between the lean legs program and the 3 step program. Do I need both? Is nutrition included. I stick to a certain amount of calories a day but don’t lose weight and try to stick to 50g to 100g carbs a day as too many make me bigger.
    I’m 50 and want to have the best shaped body I can. I train most days and am so pleased you have said more cardio as I have been doing programs of HIIT, resistance which always seem to be based on using weights and weighted cardio. My upper body became a little more toned but my lower body bulked out and the weight increased. Plus the more lower weighted exercise I do made my clothes feel tighter not loser and all I get is muscle weighs more than far?? But you will look leaner. This has not happened so far and I still have inner thigh wobble. So I’m really interested in leaning out my legs and toning in a lean way.
    What would be the best programme option.
    Thanks

    1. Hi lovely,

      thanks for reaching out! <3

      Since you're not sure about your body type, it would best if you emailed us a full body picture in sports clothing to info@rachaelattard.com – this way we can help you determine your body type. And don’t worry, the picture won’t leave the email <3

      Rachael recommends walking at least 10,000 steps per day, at least 5 times per week. She always recommends walking on a flat surface, this will ensure that you don't get bulky. You can also walk on a treadmill and still get the same results, just make sure that the treadmill is on a 0% incline.

      I'll tell you a bit about the difference between Rachael's Products :)

      The 3 Steps To Lean Legs Program is an 8-week plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It includes meal plans (vegan and regular), recipe eBooks, and resistance exercises in the form of short demonstration videos and photos.

      The Lean Legs Video Course is the resistance workouts from the eBook, but in full length follow at home workout videos.

      The 3rd option is the Premium Package which is a bundle of both products :)

      All 3 products are a one time purchase which means you get lifetime access <3

      I hope this helps, if you have any questions, please feel free to email us at info@rachaelattard.com xx

      Love,
      Sanja

  37. Hey, real quick question here:

    I love walking, and will add it into my routine more. But I work from home currently-as I’m sure a lot of us do, and I bought an exercise bike desk for work. I know you say to stay away from spin cycle-but if I do a really low resistance while I’m working will it work to slim down my legs?

    Thanks,
    Emily

    1. Hi lovely,

      The use of a bike desk/ cycling will probably cause unwanted bulkiness in your legs since it engages your quads a lot (even if it’s low resistance). I suggest that you incorporate cardio (power walking) in your routine to slim down any bulkiness that you might gain. :)

      If you have more questions, feel free to email us at info@rachaelattard.com

      Love,
      Len

  38. For short thick legs I do the walking, but what is better for getting muscles small and tight . Doing a large full motion movement with a light ankle weight or small pulse moves with a light weight.

    1. Hi lovely,

      The use of ankle weights while walking are not really necessary. The same goes for the motion. To be able to achieve great results, I suggest that you try to aim for at least 10,000 steps a day and do it at a faster speed – 6-7km/hr. You should be feeling a little bit puffed but still be able to hold a conversation. :)

      If you need help or tips, feel free to email us at info@rachaelattard.com

      Love,
      Len

  39. Hi Rachel,I am a petite endomorph(6’4″),You say that we have to do lots of walking, But I can’t go out and can’t walk a lot at home, So can I do walk at place or any other aerobic workout (By Lena Snow ( she says the same as you about fitness :-)) or Eva fitness ( aerobic workouts but I think it uses calves ) and resistance training 3 times and hiit 2 times and dancing 2 times as I love to dance,
    Also April Whitney from smalletics say that a petite need to lift weights to lose weight, can you help me with it?Thanks, Love, Anisha

    1. Hi lovely,

      For the best results, Rachael still recommends power walking at least 10,000 steps per day :) It makes a huge difference! You can split your walks into shorter ones if it is easier for you to organize the rest of your day in that way. Walking in place is not really as effective as actually walking.

      If you are in quarantine or the weather has been terrible the entire day and you can’t get out, you can temporarily substitute it for these two in-door cardio videos:

      FREE AT-HOME CARDIO VIDEO
      FREE AT-HOME CARDIO VIDEO (BOXING)

      Again, keep in mind that it’s not as effective as walking is but it will be way better to practice these than skip your daily cardio routine. <3

      As for your other question, different body types respond to weight lifting and HIIT exercises differently. And as an endomorph, you have a huge chance to bulk up from these activities so it's best to avoid them if your goal is to slim down your legs. :)

      ​Let me know if you have other questions. xx

      Love,
      Len

    1. Hi lovely,

      Thanks for reaching out! :)

      Barre classes can be great, but it depends on the teacher and the style of barre they do.
      Rachael’s been to a barre class which did have some exercises standing at the bar, but also had lots and lots of squat jumps, squat holds and burpees.
      This type of barre will make your legs bigger.
      But if your teacher sticks more to floor based workouts and exercises at the bar, then she thinks that’s great.
      It could be worth trying a few different classes / teachers to find a style that you really like. :)

      Love,
      Ana

  40. Hi Rachel,
    My area has a lot of inclines, it’s not really possible for me to take a long flat walk. Will I still get some results? I am walking everyday and have lost 6kg so far…

    1. Hi lovely,

      thanks for reaching out! <3

      It really depends on how much of incline it is. Rachael recommends walking on a flat surface because this ensures that you won't get bulky. You can also walk on a treadmill on a zero incline and still get the same results :)

      I hope this helps!xx

      Love,
      Sanja

  41. Hello Rachel, been following on your blog for slimming down legs especially when it comes to inner thighs and cellulites. I did walking and it really helps, I just need to focus more on resistance training too to get results. Does walking with a thermal suit help to reduce fat on legs?

    Thank you! :)

    1. Hi lovely,

      Thanks for reaching out! <3

      Thermal suits are not really necessary. But if you want to use them, feel free to hun. :) As long as you do the power walks, try to aim for at least 10,000 steps a day - and make sure to do it on a flat surface. If you eat healthily (stick to your daily calorie intake and macros) and do the exercises, you will still achieve great results. :)

      I hope this helps, please let me know if you have any questions! xx

      Love,
      Len

    1. Hi lovely,

      Thanks for reaching out! :)

      Jumping rope is great cardio but can’t be a substitute for walking and running because it won’t slim down your legs. It does burn a lot of calories which is great, but the motion uses your calves heavily. Jumping rope will most likely contribute to bigger calves and can make your legs bigger all over.

      I hope this helps! xx

      Love,
      Sanja

    1. Hey lovely <3

      No, but if you do cardio like walking every day or at least 5 times a week, it would overlap with the day that you are doing your resistance training as well. I recommend you do full-body resistance training 3 times a week, so some days you can just do cardio.

      Good thing is that you don't have to do it all at once - you can do cardio in the morning and resistance training in the evening if that works for you :)

      Love,
      Sandra

  42. Hello, Rachel suggest to take a walk every morning on an empty stomach. I read an article stated that coffee can burn calories fast. So, what i do is, i consume coffee 30 min before I start walking, does it still consider as fasted cardio?

  43. Hi, I am a mesomorph. I have a decent inner thigh fat and a hip dip. Does walking alone can reduce the appearance of my hip dip or I need to include HIIT workout in my routine? I don’t want the result making my leg bulkier but instead I just want to reduce the fat accumulated on my lower body.

    1. Hi lovely,

      thanks for reaching out! <3

      Walking is a great way to slim down and lose overall weight - this helps reduce the appearance of hip dip. HIIT is as well and Rachael definitely recommends it to help slim down the hips. Here is a blog post that Rachael wrote on how to slim down your hips. I think you’ll find it super helpful :)

      I hope this helps, please let me know if you have any questions! xx

      Love,
      Sanja

  44. Hi, I just started do 30 min walking in medium pace (4.5mp) every morning. How long does it take to burn inner thigh fat by walking every morning? And I have a hip dip which is fairly visible, I wonder if walking alone can reduce it? Or need to include HIIT workout? Thank you x

    1. Hi lovely,

      thanks for reaching out! <3

      Rachael recommends walking at least 10,000 steps per day. You can track your steps by The Health App on the iPhone or or a free app called Argus. As for how long it will take to see results, it's hard to say because everyone sees results at a different rate :) Walking is a great way to get slim legs but resistane training is needed to get toned. Do you know your body type? If not, no worries! You can take Rachael's free body type quiz here. Once I know your body type, I can you advice and tips <3

      Love,
      Sanja

  45. Hi! I am aiming for 10.000+ steps daily. I have noticed that my phone’s health tracker counts my cycling to and from work as steps, adding thousands of steps (I commute on bike around 60 minutes daily). What is your take on this? Does (or should) the bicycle commute count as steps? Thanks :)

    1. Hi lovely,

      thanks for reaching out! <3

      Cycling does count as cardio but Rachael doesn't recommend it. Cycling tends to cause bulkiness, so it's best to avoid it.

      I hope this helps! xx

      Love,
      Sanja

  46. Hi Rachel,

    I’m at a healthy weight range & losing fat right now will make me underweight. Is it possible to lose leg fat while sustaining my current weight?
    Awaiting your reply.

    1. Hi lovely,

      thanks for reaching out! <3

      You will be able to maintain your weight if you eat as many calories as you burn. Another option is to skip running and substitute it with walking :)

      I hope this helps, please let me know if you have any questions!

      Love,
      Sanja

  47. The tips in this post would be a huge help for you to get skinny legs cardio for lean legs. This would surely mean a lot. Thanks for sharing this one out.

  48. Hello. I am a tall endomorph (yes, I know I am an endomorph because I took your quiz as well :) ) I am 5’9” or so and about 155 lbs. Is that fat? my arms and stomach is okay (they’re like flabby but not that much) but my thighs are huge. Is there some way I can slim them down? without the program? They are not wide in size but they just look like fat. And they also jiggle when I walk. From the front it lt doesn’t look very big but the side is hugeeeee. LIke I have a lot of butt fat and front thigh fat and I was wondering how I could lose it. I’ve tried squats, lunges, HIIT, running and they just seem to make it bulker. And you can literally see the muscle underneath. Help! I don’t want that though. Please give me some tips and advice on what I should eat as an endomorph (cuz I get a lot of cravings) and helping me slim down my thighs and weight. That would mean so much. Thank you. :)

  49. Hello, I recently purchased one of your programs and sent an email with photos asking what body type I am. Could someone please have a look and let me know? I am eager to start and don’t want any delays to thwart my enthusiasm. Thanks.

    1. Hey hun,

      I think you were answered! :)

      Good luck and enjoy your journey :) <3

      Love,
      Ana

  50. Hey! I keep seeing the “burning fat” description for fasted power walks but I realize you focus a lot on legs. While I desire lean legs, I also hope it burns fat everywhere in my body. Would fasted cardio help me burn fat all over and not JUST my legs?

    The 2nd question is- can I also do a little bit of running during fasted cardio in the AM here and there as a new runner? The max I can go is 5 minutes but would it be okay to practice these short runs during the morning and still burn fat all around? I don’t have time during afternoons… Thank you for answering these two questions in advance. -Estrella.

    1. Hey lovely,

      It will reflect on your whole body most definitely, don’t worry! :)

      About the running, yes you can try it and see how it works for you, and if it does – great! :)

      Love,
      Ana

  51. I want to loose thigh fat and I’m walking 7 Kms per day . it’s been 15 days but I can’t see any difference in my thighs.My Diet is not strict but it doesn’t contain too many calories or sugar

    1. Hi lovely! <3

      Thanks for reaching out!

      Walking is a great start but you will also need to do some resistance training. Do you know your body type? Knowing this will help me give you better advice! If you don't know your body type, no worries! :) You can take Rachael free body quiz here

      Love,
      Sanja

  52. Hello, I’m wondering if you have any experience/advice for women with lipedema? Can following your program help me… I hate the way my legs look and it’s making me terribly depressed.

    1. Hey lovely,

      Rachael and I aren’t doctors, so we can’t know for sure if it would help.
      The 3 Steps To Lean Legs Program is light and it is also beginners oriented, so you can visit your doctor or a specialist and consult them about starting it.

      Hope I helped a bit! xx

      Love,
      Ana

  53. I have slim claves but my thighs are big i have all kinds of leg workout i tried to do stretching for my legs but my thighs still big . What shall i do ?
    ㅠㅠ ㅠㅠ ㅠㅠ ㅠㅠ ㅠㅠ

    1. Hey lovely,

      Thanks for reaching out!

      Do you want to lose thigh muscle, thigh fat or both? :)

      Knowing this will help me give you better advice!

      Let me know! xx

      Love,
      Marina

  54. Hi Rachael,
    I am interested in trying the Lean Legs Program. But I wanted to know what kind of exercise equipment will i need for the program, so I can get prepared before I start. Thanks!

    1. Hi, lovely <3

      Thanks for reaching out!

      You’ll need little to no equipment! All the workouts can be done at home without any equipment. But for some workouts, you can use 2-5lbs ankle weights and gliding discs. If you don’t have gliding discs, you can use small towels or paper plates. :)

      Hope this helps!

      Love,
      Sara

  55. I am very interested in the lean legs program!
    However in addition I would like to know , which exercises help lift , tone and perk up the butt, without getting bulky thighs?
    Also how do get I get my calves slightly bigger without getting my thighs ?bigger?

    1. Hi lovely,

      Thank you for reaching out! :)

      For getting a perky booty without bulking up your thighs, you definitely shouldn’t do squats or lunges because they activate your quads heavily. Here’re some exercises from Rachael’s blog you can choose from that will help you achieve the same effect. :)

      As for your calves, I have to be honest, we get more questions from girls who want to slim them down – you can add some rope skipping to your routine or a rebounder/trampoline but if you notice them affecting your thighs as well, it’s best you stop.

      If you have more questions, you can also write at info@rachaelattard.com xx

      Love,
      Tina

  56. Hi! I want to slim down both my stomach and my legs. My stomach is already pretty skinny but my lower belly has a little bump of fat on it. however I’m very unhappy with my thighs and I want them to slim down. I’m kind of skinny fat but more in the skinny side. What do you recommend I do. I don’t know if I’m a mesomorph or Endomorph.

    1. Hi lovely <3
      How about you send me an email to info@rachaelattard with a photo of you in sports clothes (e.g. leggings) so I can see your waist, legs, figure, and help you determine? :)
      And I can then send you some reading material and give you more pieces of advice. xx
      Love,
      Tina

  57. When power walking, do I focus or make a muscle mind connect to certain areas of my legs to target better results? My goal is leaner legs. Do I try to contract or squeeze my inner thighs? Or am I merely kicking off each step with speed?

  58. Hello rachael ! I am a big lover of dancing , I dance anywhere at anytime .I am a kpop fan and I am in love in idols skinny legs
    I used to dance on kpop songs and any song I listen
    I am asking you now .Is dancing good to get lean legs ?

    1. Hi lovely,
      Thanks for reaching out! :)
      This really depends on what type of dancing you are doing and how much you’re doing. If you’re dancing for really long periods every day, then your legs may increase in size, regardless of what dancing you’re doing. Overusing your leg muscles can cause bulkiness.
      If your style of dance requires lots of jumping and moving from sitting to standing, then it may cause bulkiness. But again, this depends on your body type too.
      Hope this helps! Xx
      Hugs,
      Maya

    1. Hi lovely,
      thank you for your comment! :)
      It is completely fine to leave out running, and to replace it with walking, just be sure to double up the amount of time you spend running and add it to your walking session :)

  59. Hi Rachael,
    I have been following you since I don’t know when.
    I am an endomorph and following all your instructions I managed to have 50 kg but I have put on soen weight after getting involved in job.
    Now, I find a very hard time to manage my workout.
    I want to get slim again but now I am getting frustrated because I don’t have time for workout.
    Please let me know what I could do to get slim with less amount of time.
    Your response would be much appreciated. :)
    Thank you so much.

  60. Hi there,
    Two questions for you, dear Rachael!
    I’m an Endomorph that’s been working out consistently for years. I just purchased your program and finished day 1. I find the resistance workouts easier than the online barre workouts I have been doing (I think I’m still programmed that working hard, feeling the burn, and sweating will get my slim). I’m wondering if it’s meant to be like that or if I should do more reps/rounds?
    Second question – Running tends to bother my hip. I do own a pelaton bike and am wondering if there is anyway that I can get ride it in a way that won’t bulk me (low low resistance and long period of time?) ? I already get over 10,000 steps in a day, but plan to incorporate fasted walking in the morning like you recommend.
    I’ve been eating healthy paleo style, but have started to count/measure macros with everything to lower my carb intake and know for a fact I’m in calorie deficit everyday.
    Your thoughts are much appreciated!
    Elizabeth

    1. Hi lovely,
      I’m so excited that you started the ‘3 Steps to Lean Legs’ Program! <3
      For somebody who has done a lot of high-intensity cardio and perhaps lifted weights, this is a huge change which is completely understandable. Just trust the process, aim to eat at a slight calorie deficit if you wish to lose weight (200-300 calories less than you spend, please don't undereat) and you will see results! As for running, biking is honestly not a good replaced no matter how you do it, so it's better to substitute the 20-minute run with a 40-minute walk, this is what Rachael usually recommends to girls who can't run.
      Hope this helps and - good luck! xx
      Love,
      Tina

  61. Hello, I want to ask if I can just walk around the house with the same speed and time instead of walking outside? Will it change anything like the efficiency?

    1. Hi lovely,
      Unfortunately, walking around the house just doesn’t have the same results as walking outside/on a treadmill. :( However, since a lot of girls wrote to us because they can’t go outside due to the quarantine, Rachael has decided to start an initiative/challenge and offer free cardio workouts to whoever signs up (even the girls who aren’t customers). She’s still working on the details but as soon as she has everything ready, she will send emails and post in on Instagram – we will get through this together!
      Until that day (hopefully, it will be ready soon), you can use any type of dancing cardio from YouTube or just blast your favorite songs and dance around! <3
      Love,
      Tina

  62. Hi Rachel,
    So walking in place is not a substitute; would walking around your house or low impact aerobics be effective for slimming legs?
    Thank you,
    K

    1. Hi lovely,
      You could try low impact aerobic or some form of cardio dancing (at least until this horrible virus passes)!
      Stay safe! xx
      Love,
      Marina

  63. Hi Rachel! Just a question, I’m unable to walk in the mornings so have decided to do it in the afternoon with the circuit. Am I best to do the walk first or last?

    1. Hi lovely,
      Rachael says that walking always gets her activated the best, so you might try walking first and then exercising, just to get yourself in the exercising mood! ? But if you learn that the opposite works for you better, go ahead and do it that way! :)
      Love,
      Tina

    1. Hi lovely,

      We don’t usually do any discounts for the program. You could save up for it or ask someone to buy it for you as a present! Otherwise, maybe you could split it with a friend and you can both do the plan together? That will also help with motivation! In the meantime, you could check out my blog where I post a lot of helpful content and YouTube channel with free workout videos :)

      https://www.youtube.com/user/rachaelattard/videos

      Here are some samples of workouts from the Lean Legs Program:

      Lean Legs workout – Day 1 – https://www.rachaelattard.com/free-skinny-legs-ebook-workout-part-1/

      Lean Legs workout – Day 2 – https://www.rachaelattard.com/free-skinny-legs-workout-ebook-day-2/

      Lean Legs workout – Day 3 – https://www.rachaelattard.com/free-skinny-legs-workout-ebook-day-3/

      All the best! xx

    1. Hi lovely
      I would recommend aiming for a walking speed of 6-7km/h or 3.7-4-3mph. :)
      Also, make sure to maintain your fat burning heart rate (60-70% of your maximum heart rate) – this is more important than the speed you walk at. All the best! xx

      Love,
      Diana

  64. Hi Rachael
    I purchased your program and am enjoying it :) Just wondering if I add a 30 min dance workout with kangoo jumps (shoes) will this bulk my legs up? I really enjoy the workout but not sure if the jumping will cause bigger legs?
    I’m an endomorph
    Cheers

    1. Hi lovely,
      Yay, that’s so great to hear! :)
      You could add a dance workout if you enjoy it, but jumping will most likely make your calves bigger (especially since you’re an endomorph).
      Wishing you all the best! xx

      Love,
      Diana

  65. Hi Rachael!

    This is Kynneth and I would (please) like to know if walking in the spot works or is just a waste of time? Also, do you need to be in your fat burning zone (bpm) while walking in order to burn fat? This is because as I walk if I don’t speed up I do not get to my fat burning zone (bpm). Also, do the days that I walk the most count as cardio days? I am a Mesomorph.

    Thank you so much Rachael!

    1. Hi lovely,
      Walking in place can’t substitute walking on a treadmill or outdoors. It’s ok to do as a last resort, if you’re unable to walkk for some reason, but it won’t be effective in slimming down your legs like walking and running will.
      You don’t necessarily need to be in your fat burning zone the whole time, but it IS recommended for fat loss. :)
      All the days when you walk and/or run count as your cardio days. I would recommend aiming for a walking speed of 6-7km/hr or 3.7-4.3mph.
      Wishing you all the best! xx

      Love,
      Diana

  66. Hello, i just want to ask if would it get the same result if i subsituted dancing instead of walking in the work out? Like zumba or kpop dances? If I danced instead of walking would I bulk up like I would if I ran?

    1. Hi lovely,
      Walking is one of the best workouts for slimming down the legs, so there is no substitute for it. Dancing and zumba won’t make you bulky, so you can still do them on top of walking sessions. Wishing you all the best! xx

      Love,
      Diana

  67. Hello, I have a problem, my parents won’t buy the program for me and I can’t do it myself because I have no money but I really really want to. What can I do? Please help!
    If I don’t buy the program but I do the right resistance training, the right cardio, the right HIIT training and the right diet can I get the same results?

    1. Hi lovely,
      I’m sorry to hear that! :(
      We rarely do any discounts for the Lean Legs Program, but there will be a sale on Black Friday. You could save up for it or ask someone to buy it for you as a present! Otherwise, maybe you could split it with a friend and you can both do the plan together? That will also help with motivation!
      In the meantime I would suggest downloading the free 7 Day Slim Legs Diet on our website and checking out our free Train Like A Model video series.
      This is a great start because you will definitely notice a difference, but we can’t guarantee the same results that you would get on the full 8 week program! xx

      Love,
      Diana

  68. Hi Rachael and Diana. I’m a beginner to cardio and managed to do 20 mins on an elliptical this morning (fasted cardio – I worked out before breakfast). 20 minutes might be low but I will increase the time with each passing day/week the more I get used to it.
    My questions are –
    (1) Will an elliptical bulk up my legs? I’m not exercise at a high resistance setting but I thought I would ask to make sure.
    (2) How long should I do fasted cardio for/how many minutes should I aim for in the longrun?
    Thanks!

    1. Hi lovely,
      Wow, that sounds great! I don’t think the elliptical machine will really cause bulkiness, but it won’t slim down your legs like running and walking will. The pushing down motion means you engage your quads more so it will build more muscle here, but it’s not the style of workout that will necessarily cause bulkiness. If you can’t walk or run for some reason, the cross trainer is the next best thing.
      We usually recommend just walking as fasted cardio (for at least 45 minutes), so you don’t need to do higher intensity workouts on an empty stomach. If you can manage to do 20 minutes on an elliptical that’s already good enough! :) xx

      Love,
      Diana

  69. Hi I’m not sure if this is dumb but I’m trying to lose weight overall first (I do resistance training and cardio) and then maybe switch my cardio from elliptical to walking just to burn more calories in the beginning! Will this make me stay skinny fat forever if I keep doing the elliptical after my resistance training or should I go switch to walking for longer to burn off more calories? :( it’s been two weeks since I started and I’ve only lost 2 pounds and just feel even more self conscious about my body so any help is appreciated!

    1. Hi lovely,
      There are no dumb questions. :) Power walking and running has proven to be the best for slimming down the legs.
      That’s a great progress in just 2 weeks and everyone gets results at different rates, so I would keep going and stay persistent!
      We would love to help you as much as we can, so that’s why we have created the Lean Legs Program!

      Our Program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
      It’s an 8 week workout and nutrition plan that will help you slim down your entire legs, including calves, but will also help you slim and tone your upper body and arms too (the workouts are full body).
      It also includes a full meal plan, a separate recipe ebook and demonstration videos.

      If this is what you’re looking for, I would definitely recommend giving our program a go. You can find out more about it here:

      Lean Legs Program

      For more helpful tips please have a read of this blog post

      Love,
      Diana
      xx

  70. I am a mesomorph body type. I am struggling to lose weight and gone and slim my legs down. I run, walk on treadmill and do weights in gym

    1. Hi lovely,

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      Our program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
      It’s an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It also includes a full meal plan, a separate recipe ebook and demonstration videos.

      If this is what you’re looking for then I would definitely recommend giving our program a go. You can find out more about it here:

      Lean Legs Program

      Love,
      Diana
      xx

  71. Hi Rachael
    i just want to thank you for sharing and being so dedicated. You have answered so many questions of mine through these posts.You are amazing!!

  72. Hello, Diana, I was wondering if you have any tips for such dumbass like me… So basically I’ve lost a lot of weight (no resistance training whatsoever, only calorie deficit and cardio) and became that typical skinny fat girl. So my bodyweight was too low, but I still had quite a lot of lower-body fat (while my upper-body was skinny af). So I thought I had to do something with it and started doing some leg and calf exercises still being on a bit of a deficite (not as strict though), and guess what, my legs are super bulky now, they still have some fat, and my upper body is skinny and my weight is too low for my height (but the fat is still there! wtf??). What can I do to fix the situation? Should I stick to skinny fat routine or leg slimming one or…? Please help, I am really desperate and want that perfect ideally balanced body with toned muscles and lean legs…

    1. Hi lovely,

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      Our program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
      It’s an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It also includes a full meal plan, a separate recipe ebook and demonstration videos.

      If this is what you’re looking for, I would definitely recommend giving our program a go. You can find out more about it here:

      Lean Legs Program

      For more helpful tips please have a read of these blog posts:

      https://www.rachaelattard.com/what-to-do-if-youre-skinny-fat/

      https://www.rachaelattard.com/slim-muscular-thighs-skinny-legs/

      Love,
      Diana
      xx

  73. Hi!, I really want to know how to get a thigh gap, also I want to lose some thigh and calves muscle and get long leans legs in 2 weeks but I have tried everything but I still can’t, I need help!.
    I am not able to get/downloaded any of the books and sites you have, so please tell me what to do !!

  74. Hi! I have the same problem with having a bulky legs now due to weight lifting and hiit. I do weights for 3 days plyometrics for one day and hiit for 2 days. I try to walk 10000 steps a day as I’m a student I don’t go out on night time so it’s quite hard for me to walk the same amount everyday. I hate my legs now because I don’t fit in any of my jeans.. I have a rounder butt due to weight lifting but I don’t like my legs. I’m a mectomorph. How should I do.

    1. Hi lovely,
      You’re doing great by walking 10000 steps a day! You don’t have to do it every single day if you have a busy schedule, but it’s very beneficial to walk for at least 30-45 minutes.

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      Our program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
      It’s an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It also includes a full meal plan, a separate recipe ebook and demonstration videos.

      If this is what you’re looking for, I would definitely recommend giving our program a go. :) You can find out more about it here:

      Lean Legs Program

      Wishing you all the best! xx

      Love,
      Diana

  75. I’m an endomorph and love hiit and weights :-( Really bad at running! Ready to change though…
    I have very limited time to workout, maybe 30 mins each morning. Would you recommend jogging, walking, interval running during this time or a combination? Inc a day or 2 of resistance too. I Don’t have time to do more later in the day :-(

    1. Hi lovely,
      Yes, the Lean Legs Program would definitely suit you as well! :)

      We have designed our program to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
      It’s an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It also includes a full meal plan, a separate recipe ebook and demonstration videos.

      If this is what you’re looking for, I would definitely recommend giving our program a go. :) You can find out more about it here:

      Lean Legs Program

      Love,
      Diana
      xx

  76. Hello,

    I have a few questions regarding your program:

    1. I have a huge thighs since I am a teenager, although I am thin – It’s a combination of bulkiness and a fat storage – is your program suitable for me to get a leaner thighs?

    2. Does the exercise requires a special equipment?

    3. I am vegan… can I adjust your meal plan to my situation?

    1. Hi lovely,
      The Lean Legs Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs (both fat and muscle), but will also help you slim and tone your upper body and core too (the workouts are full body).
      The program uses ankle weights and gliding discs, but they’re optional. It hasn’t been tailored for vegans, but there’s a list of vegan alternatives and recipes that I can send you to help you modify the plan.

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can find out more about the program here:

      Lean Legs Program

      Love,
      Diana
      xx

      1. Hi!
        Thank you for your answer. So, I just want to make sure – Can I do the exercise without the ankle weights and gliding discs?

        Thanx!

  77. I’m 15yrs old and I’m a badminton player and I want to be lean and fit. I want to know how I would be able to have nice thin and fit legs? Should I do cardio, if yes what type like walking? I wanna lose my leg fat and body fat within a month is that possible? Thank You!

    1. Hi lovely,
      The best way to get lean and fit is to eat clean – you don’t need to follow a diet yet, just make sure you’re eating whole foods and avoiding processed sugary food.
      As for the workouts, I would recommend doing cardio like walking and running as often as you can and resistance training 3 days per week (you can find a lot of great resistance workouts on our blog).
      I also suggest checking out our YouTube channel with lots of great workout videos! :)

      Here are some samples of workouts from the Lean Legs Program:

      Day 1 – https://www.rachaelattard.com/free-skinny-legs-ebook-workout-part-1/

      Day 2 – https://www.rachaelattard.com/free-skinny-legs-workout-ebook-day-2/

      Day 3 – https://www.rachaelattard.com/free-skinny-legs-workout-ebook-day-3/

      Love,
      Diana
      xx

  78. Hi there,

    I jump on the trampoline lots with my daughter. I’m wondering if this is good for thigh slimming or could it be adding to my woes?

    Thanks, Lou

  79. Hi Rachael. This is more of a general query, i’m just trying to work out how all of this (i.e. cardio and resistance training) would fit together to create a routine? I’m fairly slim naturally, my weight doesn’t tend to change no matter what I eat, but i wouldn’t say im very thin (like an ectomorph) so i guess i must be a mesomorph. I’m looking to achieve basically exactly what you have laid out here – i.e. to look more petite, toned, defined, lean and long, etc, without looking ‘muscular’ or ‘bulky’. If, say i do the walking every day, how much of the other cardio things and resistance training should i be looking to do per week? I’d like to work out about 6 days per week (i have the time at the moment to really commit and hopefully see some change!). What kind of a weekly schedule would you recommend cardio/resistance training wise? Oh and one final question – does your ebook include both cardio and resistance training or does it focus on the resistance training sessions? Thanks so much! x

    1. Hi lovely,
      You can either do cardio in the morning and resistance training in the afternoon, or you can combine these two workouts by doing the run or circuit first and then finish it with as much walking as you can.
      I would recommend doing resistance training 3 days per week and light cardio 6 days per week.

      Our Lean Legs Program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.

      It’s an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It also includes a full meal plan, a separate recipe ebook and demonstration videos.

      If this is what you’re looking for I would definitely recommend giving our program a go. :) You can find out more about it here:

      Lean Legs Program

      Love,
      Diana
      xx

  80. Hi, I was wondering which body type I am as I am quite short (5‘2) but not overweight. Would I be a mix of Endomorph/Mesomorph or just endomorph because it’s for short people? X

  81. This is great information! I am a mesomorph and run 4 times a week and do yoga once a week. My body weight is where I want it but would like to slim down my legs. I’m going to try to incorporate morning (pre-breakfast) speed walking for an hour! I never thought about the importance of doing the workout before eating. Thanks!

    1. Hi lovely,
      Power walking is one of the best workouts that will help you slim down your legs. I would suggest combining it with some resistance workout to tone up!

      We have designed the Lean Legs Program to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.

      It’s an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It also includes a full meal plan, a separate recipe ebook and demonstration videos.

      If this is what you’re looking for I would definitely recommend giving our program a go. :) You can find out more about it here:

      Lean Legs Program

      Love,
      Diana
      xx

      1. Hi . Is walking on the treadmill just as effective as walking outside or does the treadmill even if walking still build muscle?

          1. Hi Rachael,
            Hope you’re well :)
            I have a 16 wk old baby and a dog that I can walk every day but I’m wondering how to get in 10kms when it’s horribel winter weather , should I hire a treadmill? I don’t have any baby sitters? Or do some cardio online classes? They all seem very hiit focused and squat etc. I think I’m Endomorph/Mesomorph. Can u reccomend any? Prior to pregnancy When I did weights for about 12 weeks, heavy focus on legs I’m 5.4 , legs were 3 days a week with weighted squats , deadlifts, box jumps, waking lunges all heavy weights my legs shrunk and looked amazing with the tightest flattest stomach BUT then the same thing happened as u at about 12 weeks started get bulky and very big legs and broad back etc but tiny waist and stomach so I have bought your program but I don’t Believe in low carb for women. We can lose our periods and everything, better to cut sugar .
            Ref – https://www.larabriden.com/have-you-lost-your-period-to-a-low-carb-diet/
            Anyway my main question is the one above :)
            Thanks

          2. Hi lovely,
            If you’re unable to do cardio outside or go to the gym, the best option would be to get a treadmill – it’s a really good investment if you have to be home most of the time.
            Walking and running are the best workouts for slimming down the legs and it’s more effective than cardio online classes.

            Cutting back on carbs has proven to be very beneficial for many women. We never recommend severe restrictions as carbs give you the energy to function properly throughout the day. However, decreasing the amount slightly or removing all the processed carbs can be really good for you. I have heard of cases where hormonal imbalances were caused by the lack of healthy fats too, so if you’re concerned about that I would recommend having 30% carbs, 30% fats and 40% protein. xx

            Love,
            Diana

  82. Hi. Any at home alternative for power walking? I do stand jogging & jump rope as cardio. But I am endomorph ,pear shaped, 10kg overweight than what i should be. So , any suggestion for at home cardio?
    Ps. It’s hard cold winter here.

    1. Hi lovely,
      You can usually substitute running for other types of cardio, but I wouldn’t recommend substituting power walking as it’s one of the best workouts for slimming down your legs.
      The best option would be getting a gym membership or a treadmill if you prefer working out at home. Also, walking throughout the day and around the house counts as well! xx

      Love,
      Diana

  83. Hello I have read in a lot of articles that climbing stairs can actually help you get slimmer and I used to go running outside but since it’s winter and I can’t and I still have to loose 50 pounds and I feel very self conscious going to the gym so my best bet are stairs do u think my legs will get bigger if I went stair climbing everyday with a balanced diet ? Please let me know it would be very helpful

    1. Hi lovely,
      Stair climbing can be a great cardio workout for weight loss, but it can make your legs bigger. I understand that going to the gym can be hard sometimes, but it would be a great idea if you’re unable to run or walk outside or if you don’t have access to a treadmill.
      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs and reduce cellulite, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      Love,
      Diana
      xx

  84. I am about 5kg away from my goal weight and am currently doing Pilates reformer 2 – 3 times a week. I have done about 30 sessions over the last 4 months and am finding that my strength (particularly core and legs) has really improved. I feel my physique is almost hour glass but my legs are more heavy set and I have cellulite from above my knees to my thighs. I am 45 years old so this is not uncommon but it is a sign that my body fat is too high. I am currently working to improve my body composition. I feel like I am a mesomorph but all the quizzes I take say I am in Endomorph even though I don’t fit quite 100% with that description in my opinion. If I intend to keep up the pilates, and my diet is mostly good, should I just add walking 5 times a week to my current lifestyle? I’m guessing this is the missing piece of the puzzle and tightening up my diet a little as I have allowed sugar to creep back in.

    1. Hi lovely,
      You could be between these two body types in which case I would recommend following the endomorph guide :).
      You could definitely add power walking to your workout routine and keep up with pilates. For more helpful tips on how to reduce cellulite naturally, please have a read of this blog post.

      Love,
      Diana
      xx

  85. Hey,
    I’m really struggling at the gym at the moment- I do a lot of stair master, cycling etc and my legs feel like they have gained a huge amount of muscle and I’m freaking out! I’m not sure what to do in order to reduce and get ‘slim legs’… I would really appreciate your help!
    x

    1. Hi lovely,
      I would suggest avoiding these exercises and doing power walking or running instead (both on a flat surface).
      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      For more helpful tips please have a read of this blog post
      Love,
      Diana
      xx

  86. Hey’ so i started college 2 and a half months ago. I am eating healthy and since the campus is so big, i’ve been walking a lot. I come from one year of a very restricted diet, which I am not very proud of, so when I started college I decided that I was going to eat better. But now, even after walking and eating healthy, I see my legs getting bigger. I don’t like muscular legs, I want them to be thin… what do I do? Will they just keep on growing??or will they get smaller at a certain point. Please help.

    1. Hi lovely,
      If you have ever done any super low calorie diets in the past, this will affect your metabolism and make it harder for you to lose weight. And on the other end of the scale, binge eating prevents you from getting results too. You could also combine walking (on a flat surface) with some form of resistance workouts.

      We have designed the Lean Legs Program to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      If this is something you’re looking for, then I would definitely recommend giving our program a go :)

      You can find out more about the program here:

      Lean Legs Program

      For more helpful info please have a read of these blog posts:

      https://www.rachaelattard.com/224-how-to-fix-a-damaged-metabolism/

      https://www.rachaelattard.com/speed-up-your-metabolism/

      Love,
      Diana
      xx

    1. Hi lovely,
      Workouts on the elliptical machine are a great cardio for weight loss, but nothing will slim down your legs like walking and running will.
      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      For more helpful info please have a read of this blog post.

      Love,
      Diana
      xx

  87. Hi, question.

    When you say HIIT (resistance training) is also important for your overall workout routine, I tend to bulk up quickly, and want to look leaner and more feminine. How many days should I do it now?

    1. Hi lovely,
      HIIT is high intensity interval training. This is when you do high intensity exercises for short bursts, and then rest for a short period.
      Resistance training is anything that involves using your body weight or weights/bands to engage your muscles.

      HIIT is a type of resistance training. However, if you tend to bulk up quickly I would only recommend resistance training and cardio three times per week, without HIIT.

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      For more helpful info please have a read of this blog post.

      Love,
      Diana
      xx

    1. Hi lovely,
      Jump rope is great cardio but can’t be substituted for walking and running because it won’t slim down your legs. It does burn a lot of calories, but the jumping motion uses your calves heavily and can make them bigger.

      We have designed the Lean Legs Program to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      If this is something you’re looking for, then I would definitely recommend giving our program a go :)

      You can find out more about the program here:

      Lean Legs Program

      Love,
      Diana
      xx

  88. Hi Rachael

    Can you do the workouts in the program at home or do you need to have a gym membership?

    If not, which equipments are neccessary?

    Thanks! :-)

    /Katrine

    1. Hi lovely,
      Yes, you can do the workouts in the program at home or outdoors, so you don’t need a gym membership. :)
      The program uses ankle weights and gliding discs, but you can use paper plates or small towels instead of gliding discs and leave out the ankle weights (they’re optional). xx

      Love,
      Diana

  89. Hi Rachel,
    I don’t know my body type. I used to be slim but for over 5yrs now, I am struggling with fat calves and thighs. I put on weight only on these areas and I don’t know how to get rid of it as I am still slim but I can’t wear what I want. I really don’t like how I look and would love to transform myself. Will you recommend walking only or both walking and running for me.
    I hope to hear your feedback soon.
    Thanks
    Gabrielle.

    1. Hi lovely,
      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      For more helpful info please have a read of these blog posts:

      https://www.rachaelattard.com/female-guide-how-to-get-lean-and-not-bulky-skinny-legs/

      https://www.rachaelattard.com/how-to-slim-calves-skinny-legs/

      Love,
      Diana
      xx

  90. Hi Rachel,
    I don’t know what my body type is. I’ve always been slim but for over 5years now I’ve never worn a short dress or skirt because I put on weight on my thigh and legs while I’m still slim. What’s my body type? And would you running and walking for me? I hope to hear from you soon.

  91. Hi!
    I’ve been wanting to slim down my legs whilst also build muscle in my booty but I’ve always had the concern that butt workouts will just build more unwanted muscle on my legs. Is there any way I can avoid this?

  92. hi Rachel,

    my body shape is endomorph.
    I was initially running but then I started to use weights and incline run and noticed my thighs got big
    I have started to walk 10,000 steps now
    just need guidance of what I should be doing to reduce this problem.

    1. Hi lovely,
      I recommend running on a flat surface without any additional weight. Walking 10 000 steps sounds awesome!

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      For more helpful info please have a read of these blog posts:

      https://www.rachaelattard.com/female-guide-how-to-get-lean-and-not-bulky-skinny-legs/

      https://www.rachaelattard.com/how-to-get-skinny-legs-cardio-for-lean-legs/

      https://www.rachaelattard.com/cardio-qa/

      Love,
      Diana
      xx

  93. Hi. I would like to know, I don’t only want to lose weight on my legs but also on my stomach, arms and glutes. Does the lean legs ebook contain it? And how much is it in South Africa currency? It there any other books which you have for sale?

    1. Hi lovely,
      The Lean Legs Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      There are also extra booty workouts for a perkier butt!

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      With the current exchange rate, it would be about 1181 ZAR. For now there is only one program, but we’ll be creating more in the future :) xx

      Love,
      Diana

  94. So as a mesomorph i should be walking everyday, hiit or interval running once max a week, and resistance training for 6 days a week. But how long should i do resistance training a day????

    P.s. I will be getting your program in the future but money is tight right now.

  95. Hii, i just started walking in the morning doing fasted cardio to slim down my lega but i also train in fhe evening. So my question is can i still run in the evening without bulking up?

  96. hey.i need help in knowing what is my body type.i am short too.my height is 5.1feet and my measurements are 34-27-37 with large thighs.i a looking to slim my thighs..so kindly help with what kind of workout should i start with?

    1. Hi lovely,
      That sounds like the endomorph body type, especially if you gain muscle or fat easily. You could confirm that by taking this free quiz to find out your body type.

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      Love,
      Diana
      xx

  97. i dont understand you. sometimes you say avoid HIIT but then you say do HIIT. Like I am mesomorph and I do HIIT on alternate days that includes sprinting for 30 secs and 120 seconds rest and my thighs are very fat as compared to my upper body and I have huge calves. what do you suggest ?

    1. Hi lovely,
      We recommend HIIT to ectomorph and some forms of HIIT to mesomorph body types. It’s the endomorph body type that should avoid HIIT since they gain muscle easily and this type of workout can make their legs bulky.

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      For more helpful info please have a read of this blog post:

      https://www.rachaelattard.com/full-body-hiit-workout-that-wont-add-bulk/

      https://www.rachaelattard.com/how-to-slim-calves-skinny-legs/

      https://www.rachaelattard.com/how-to-get-skinny-legs-series-summary/

      Love,
      Diana
      xx

  98. Hey Rachel :) I just bought your lean leg program (mesomorph) so exited to start it tomorrow!
    I have a questions, I was wonder if I could do some skipping and upper body boxing (not replacing the program but just in my spare time) but wanted to ask you first because I am trying to reduce bulk from my legs and I don’t want to hinder that from happening. looking forward hearing from you. xLeah

    1. Hi lovely,
      That’s awesome news, I’m glad to hear you’re on your way to reach your fitness goals!
      Skipping is a great workout for fat loss, but not the best for slimming down your legs because it can build unwanted muscle in calves.
      Boxing, on the other hand is great and feel free to add it to your workout routine!

      We would love to help you as much as we can :) that’s why we have created the Lean Legs Training Club.
      If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want and how to modify the program to suit your needs.
      Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
      And you also have access to a community of like-minded and supportive women to help you too!

      Here’s the link to the Club.

      For more helpful info please have a read of this blog post:

      https://www.rachaelattard.com/cycling-dancing-barre-make-legs-bigger/

      Love,
      Diana
      xx

  99. Hi,
    I’m planning on following the steps you provided and I hope I see results in my legs and that they would slim down, but I have a question that may seem silly but it’s been bothering me a lot. Most of the fat on my body is stored in my lower body and even though I have fat on my legs, my butt is also somewhere that I would REALLY like to slim down. It’s written that walking is very effective at slimming my legs, but is it also effective for the butt or does it target the thighs more specifically? I hope my question makes sense and that you reply, thanks:)

    1. Hi lovely,

      I know that reaching your fitness goals is hard and that you probably have lots of questions about how to get that lean and toned body.

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:
      Lean Legs Program

      Love,
      Diana
      xx

  100. Hi, I wanted to ask a question about what workouts should I do if I’m a skinny fat endomorph. I read a few articles online about skinny fat, so I began to do burpees and squats to burn fat, but this only led to my thighs and overall appearance to be bulky. What exersize besides walking can I do to reduce fat, and not get the ‘bulky’ look?

    1. Hi lovely,
      I would love to help you as much as I can :) That’s why we have created the Lean Legs Program!

      The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can find out more about the Lean Legs Program here:

      https://www.rachaelattard.com/lean-legs-program/

      For more helpful tips please have a read of these blog posts:

      https://www.rachaelattard.com/what-to-do-if-youre-skinny-fat/

      https://www.rachaelattard.com/how-to-get-skinny-legs-endomorph-nutrition-workout-guidelines/

      Love,
      Diana
      xx

  101. Or maybe not doing any lean leg workout cuz I felt like Im gaining muscle so maybe I should only go for a walk everyday?

  102. Hi Rachael I have tried to do what you wrote on this article. I walked every day ( 60 min for 3 days with your lean leg workout and 75 min for 2 days without lean leg workout ) for about 5 weeks. But now I am feeling tired a bit. Can I do 60 min walk for 3 days without leg workout and leg workout for 2 days or should I keep going?

    1. Hi lovely,
      That sounds great!
      We suggest you to keep going for best results. If you cant run, you could substitute it for power walking.

      If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions
      you want and how to modify the program to suit your needs.
      Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as
      you get a more personalized fitness and nutrition advice.
      And you also have access to a community of like-minded and supportive women to help you too!
      Here’s the link to the Club:

      https://www.rachaelattard.com/lean-legs-training-club-up/

      Love, Lean Legs Club support xx

  103. Hi there! I’ve been doing Orangetheory Fitness for a few months now. I used to do it in high school as well, and after a year or so I got down to a good weight. Eventually we had to cancel due to finances but now we’re back!

    That being said, I’m scared that because it’s a HIIT type of workout, as i get into better shape, the heavier I can lift. Granted, i haven’t been lifting or squatting anything more than 20 lbs but is that too much? I feel like I’m not thinning out as easy as I did in high school. I’m really trying to get leaner and avoid bullies, but if I don’t increase my weight at Orangetheory I feel like the trainers will notice and assume I’m slacking or something lol.

    1. Hi lovely,
      We usually recommend lifting light.So light is body weight, resistance bands or dumbbells less than 5kg (11lbs).
      Heavy weights is any weight heavier than that, and especially any barbell exercises.

      We know that reaching your fitness goals can be hard and that you probably have a lot of questions on how to get that lean and toned body.
      We would love to help you as much as we can :) that’s why we have created the Lean Legs program and Lean Legs Training Club.

      The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can find out more about the Lean Legs program here:
      https://www.rachaelattard.com/lean-legs-program/

      Love, Lean Legs Club support xx

  104. Hi Rachael! I’m so glad I found your blog because I am trying to lean my legs out after several years of figure skating training that included HIIT workouts and weightlifting. I don’t have a high body fat percentage as I weigh 120 lbs at 5’6”, and I am pretty muscular/toned. I understand all of your guidelines, and I have begun walking for about 1 hour to 1.5 hours 6x per week in addition to my workouts. I have a question for you regarding cardio. I know that you say running is best and spin biking should be avoided, but I absolutely hate running. Do you think spin biking would be okay for leg size reducing cardio if I did it at low/no resistance just for the sake of getting my heart rate up and burning calories? Thank you so much for your feedback! I’ve been enjoying the workouts here and on your youtube channel!

    1. Hi lovely,

      Rachael doesn’t recommend cycling if you gain muscle in legs easily. You could do eliptical training or just substitute it with more power walking since it’s proved to be better than running for slimming down your legs.
      Rachael would love to help you further on your journey :) that’s why she has created her Lean Legs program and Lean Legs Training Club.
      The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can find out more about the Lean Legs program here:
      https://www.rachaelattard.com/lean-legs-program/

      For more helpful info please have a look at this blog post:
      https://www.rachaelattard.com/cycling-dancing-barre-make-legs-bigger/

      Love, Lean Legs club support
      xx

  105. Hi Rachael! I have a question. For now I do not want to gain muscle so is it enough for me to do everyday walking for slimmer legs without doing some resistance training? And I read couple artc. they say afternoon walkings are good too so which is best morning or afternoon? And one last thing sorry I said one but how exactly can I understand my speed when walking outside? Thank you xx

    1. Hi lovely,
      Depending on your goals, you could do only cardio with power walking. Light resistance workouts shouldn’t build muscle.
      Rachael would love to help you as much as she can :) that’s why she has created her Lean Legs program and Lean Legs Training Club.
      The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can check out the Lean Legs program here

      For more helpful tips please have a read of this post, it will answer your question:
      https://www.rachaelattard.com/cardio-qa/

      Love, Lean Legs Club support
      xx

  106. Great post Rachael! I would ask you something. Because of my study program it is really difficult for me to do some resistance training but I can walk but again it is hard for doing it everyday in the morning. So if I walk 3 times per week in the afternoons without resistance training will it still work? Or it is necessary to walk everyday in the morning for best results, and one more thing, my body type is mesomorph so which resistance training wo can u suggest? Thank u. xx

    1. Hi lovely,
      You can combine your workouts(cardio and circuit) and do them once a day. Resistance training is great for toning your body.
      Rachael would love to help you as much as she can :) that’s why she has created her Lean Legs program and Lean Legs Training Club.
      The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can check out the Lean Legs program here

      For more helpful info please have a read of this blog post

      Love, Lean Legs Club support
      xx

  107. I am so glad I found this site! It makes so much sense. I am not over weight by any means but I’m very short (5’1) and it makes any little bit of weight or bulk look like a lot more than a slightly taller person. I’m 26 and 104 pounds so I guess like 45 kg? I don’t really eat the best but I try. I’m not really trying to lose weight just slim my legs because there is fat and jiggle on them. I just want them to look smooth and thin because I think it will ultimately make me look taller. Anyway my question is should I just worry about walking and no lunges or squats? or still incorporate those after my walking? Or do I wait until after I have slimmed down my legs by walking first and then work on the toning with lunges and squats etc.?

    1. Hi lovely,
      Rachael would love to help you as much as she can :) that’s why she has created her Lean Legs program and Lean Legs Training Club.
      The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can check out the Lean Legs program here

      If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want and how to modify the program to suit your needs.
      Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
      And you also have access to a community of like-minded and supportive women to help you too!

      Here’s the link to the Club

      Love, Lean Legs Club support
      xx

  108. I am so happy I found your article !!!
    I couldnt agree more with everything you said !!!
    I love powrr walking and i feel like it is actually making me leaner, however everyone says it is useless.
    you just proved me that I am right which makes me so reliefed !!!

  109. Hi I’m about 5 foot 3 inches
    I weight about 57 kg
    I’m 18 years old
    I want to slim down me legs a lot, not sure what body type I am
    I want to have toned leg not bulky I feel like when I see a personal trainer they always tell me the same thing but it’s not what I want so what body type am I ??

  110. Hi, Im a young man in my late 20’s and I want a slim toned body, but when I visit a trainer or ask friends for advice they always give me “I should not aim for that”.
    And some even think I don’t want to admit that I want to be bulky.
    But I prefer a really slim/feminine look.
    I read your whole site and I wanted to ask that if you have the time and know about something I should take into consideration as well because of my gender if you would be kind enough to tell me.

    Thanks, your site helps a lot.
    I didnt train other then cardio since everyone trying to push there take on what I should want on me.
    And I already have a bit bulkier legs cause I run/walk a lot.
    (After reading I wonder if I can walk too fast so itactually counts as running, but Im NOT running, just walking extremly fast)

    Thanks a lot

    1. Hi lovely,

      Power walking is great for slimming down bulky legs, but that’s not enough.

      I know that reaching your fitness goals is hard! And that you probably have lots of questions about how to get that lean and toned body.

      Rachael would love to help :) That’s why she has created her eBook and the Lean Legs Club, where she’s available to answer ALL of your questions.
      If you’re interested in joining, she’d be happy to answer your questions and give you more personalized advice. Here is the link to the full program!

      You can find more useful info in these posts:

      https://www.rachaelattard.com/female-guide-how-to-get-lean-and-not-bulky-skinny-legs/

      https://www.rachaelattard.com/how-to-lose-inner-thigh-fat/

      https://www.rachaelattard.com/lean-legs-workout/

      Love, Lean Legs Club support
      Xx

  111. Hi, I’ve just discovered your site and I love it! I have a question for you, but first off let me say that I’m pretty sure it’s not good to mention another fitness trainer since you’re a trainer yourself but I’m trying to get a better understanding of your methods and considering I’m a novice with fitness training…I get a bit confused. I don’t know how else to explain my issue without breaking it down exactly how it is.

    By what you mentioned, I’m a Endomorph body type. I’m 5ft tall..I’m curvy, but muscular and my legs look stocky because I have shapely calves, large quads, and jiggly inner thighs (I did karate for many years + genetics). I want to slim my legs down so that they’re toned but look longer. I also want to tighten my waist, eliminate back fat and slim my arms.

    I’ve been doing Jillian Michaels 30 Day Shred & Ripped in 30 and when I’m not doing that, I do Leslie Sansone’s power walks which are usually 60 minutes long with a lot of marching in place, 30 second jogs, knee lifts, side steps, kicks and back kicks. I’ve noticed that I’m losing inches but the scale is up and some days I feel like my quads are even bigger even though my back fat is going away.

    I’m nervous now that the 30 day shred is the bad kind of HIIT you were talking about for slim legs. Is it? Are the knee lifts and kicks in Leslie’s power walks also preventing me from slimming my thigh?

    I’m definitely going to be following your work out tips, but I love variety and I didn’t want to stop doing what I’ve been doing because I’m nervous it will stall weight loss and I’m really hoping to be able to rock a tank / crop top / shorts this summer (I still have 18 pounds to lose)…but, if I’m just going to bulk more…I don’t want to. I hope you can help me figure this one out! Thanks.

    1. Hi lovely,
      It’s easy to get confused in the sea of mixed information on the internet, i’m glad you found the blog useful! You can find more helpful tips and inner thigh exercise here. I’m sure you need more variety in your exercise routine and you can find that in the 3 Steps to Lean Legs program that has a detailed workout routine with videos and a healthy meal plan with recipes.

  112. Hi Rachel ,

    I live in Auckland NZ.
    Do you have any members in your club from NZ?
    Have read your article and not resonates with me very well. I would like to join the club and have a few questions for you as I train 6 days a week, am extremely diligent with my nutrition but cannot lean and struggle immensely with my legs??and as I am shortish 5.1 , it’s also very easy to look like a chunky monkey if you put a bit of muscle .
    How much will it be for me in NZ dollars , thanks ?

    1. Hi lovely,
      Yes, there are members from all over the world!
      I know that reaching your fitness goals is hard! And that you probably have lots of questions about how to get that lean and toned body.
      Rachael would love to help you :) So that’s why she has created her eBook and the Lean Legs Club, where she’s available to answer ALL of your questions.

      If you’re interested in joining, she will be happy to answer all your questions and give a personalized advice regarding your nutrition.

      Here is the link!

      To join the Lean Legs Club click here

      In your currency ($NZ) it’s about $113

      Love,
      Lean Legs Club support
      xx

  113. Hello Rachael,
    Thanks a lot for your helpful articles :)

    My question is :
    Can jumping rope be a substitute of walking ???
    If I have no time and place to do 60 min daily of walking on a flat surface. and I Want an indoor cardio to do!
    I have a endomorph body and I jump daily about 600-1000 jumps does that help me having slim legs or can cause bulk??

    1. Hi lovely,

      I know that reaching your fitness goals is hard! And that you probably have lots of questions about how to get that lean and toned body.

      I would love to help :) So that’s why I have created my eBook and the Lean Legs Club, where I’m available to answer ALL of your questions.

      If you’re interested in joining, I’d be happy to answer all your questions. Here is the link

      Love Rachael xx

  114. Hi! I have read your article and it is super interesting! I have a peer-shaped body and I started a week ago to go sporting again. I wanted to slim down my calves, thighs and butt. Last year in summer I went every day fast walking and I did lose a lot of weight and got slim legs. Now I am busy with university, but I wake up earlier and I do every day 30 mins of fast walking. This morning I did a few mins of running and then walking. By reading your article I don’t know what to do. I have read that running make you bulky, but I want to slim down (and also a bit fast) and in this week I think I haven’t seen any improvement with my fat loss. Should I just do fast walking or also try to do running? I am not doing any particular diet, but I am eating more fruit and vegetables and in a way limiting my eating (nothing after 8 pm, no stress eating and so on).
    Kind regards,
    Natalie

    1. Hi lovely,

      I know that reaching your fitness goals is hard! And that you probably have lots of questions about how to get that lean and toned body.

      I would love to help :) So that’s why I have created my eBook and the Lean Legs Club, where I’m available to answer ALL of your questions.

      If you’re interested in joining, I’d be happy to answer all your questions. Here is the link.

      Love Rachael xx

  115. You say not to run or walk up hills but what do I do if most of my runs are flat but I encounter a hill that I can’t avoud?? Thanks Olivia

    1. Hi lovely,

      I know that reaching your fitness goals is hard! And that you probably have lots of questions about how to get that lean and toned body.

      I would love to help :) So that’s why I have created my 3 Steps to Lean Legs program which you can find here.

      Love Rachael xx

  116. Hi Rachael!

    Thanks for this post, I used to have very slim legs when I did a lot of distance running, but I also did long walks at the time. I haven’t felt like myself though in years and my thighs feel hard, stiff and thick. I still walk on my treadmill an hour per day at about 4.6 mph. I don’t need to lose weight anywhere except slimming down my butt and thighs, how do I release that hard, tight feeling the fastest? I can’t stand how my jeans fit. I went to a kickboxing class with my friend last week and my legs are still screaming at me, it hurts to even sit in a chair (the squatting motion) would it be best to not do any working out for awhile to relieve this hard muscle? Curious to know your thoughts, I also eat all organic, lean protein, fruits and veggies and some avocado and only a little healthy oil for cooking. thank you so much!

    1. Hi lovely! Yes I would stop workouts for now just to give your leg muscles a break. You can continue with walking on a flat surface though. Sometimes giving your body some time to rest can do wonders! Just make sure to keep up with your healthy diet :) All the best xx

  117. Rachael,
    Do you recommend walking with leg weights on a flat surface? Floor, ground, or treadmill? You do recommend not using leg weights on an incline. Just checking that leg weights are OK. Thanks!

  118. Hi Rachael, thank you so much for writing this article. I just have a question I wanted to ask you. As a daily workout would it be better to walk at the heart rate to burn fat or the power walking rate? Was just a bit confused with the difference between these two?

    1. Hi lovely, well usually the power walking rate will keep you in the correct heart rate zone :) If not, try to stick to the upper end of the heart rate zone if you can xx

  119. Hi, will doing leg extensions work slimming down my legs. Are there any other machines besides walking on the treadmill help slimming them?

    1. Hi lovely, if you mean the quad extension machine then no, this will build muscle in your quads and make them bigger. Cardio is the best exercise for slimming them down. Machines will build muscle. But resistance training is still super important so don’t give it up! Just keep it light :) xx

  120. Hi Rachael , I’m 47 and very confused, I have read lots on how to get thinner legs and so much it seems to contradict one another……i go to the gym three to four times a week. I do spin, body pump, rotation, but i am not seeing any difference in my legs…Just so frustrated…..I use to live in Canada and use to run in the snow twice a day with my dog….Before i knew it i had lost about 15 pounds without even knowing it and my legs did get a bit thinner…Im the type when i put weight on it goes on all over….. i now live in Texas….i also do classes where they do squats, deadlifts lunges etc…..i thought that they would help as being told by trainers they would……but no my legs are not changing at all……so please can you help me……Just so confused on what is right and what is wrong

    1. Hi lovely, I’m sorry to hear about your confusion. Pretty much all personal trainers will tell you that lifting weights will slim down your legs. But in my experience, this isn’t really the case. Lifting weights does help you reduce body fat, but it seems to not do much for body fat on your legs (it reduces body fat on your upper body and core a lot more). The weight lifting also increases the muscle size in your legs. So if you’ve increased muscle and haven’t decreased much fat, they will definitely look bigger, not smaller. Cardio is the only thing that will really help slim them down, and avoid heavy leg exercises that will keep building muscle (or maintain the muscle). The best thing to do is try out different styles of training for yourself and see which works best. But if you’re not getting results with weights and squats, lunges, etc. Then I would highly suggest trying cardio. Good luck! xx

  121. Hi Rachael , I am 44, and was in decent shape. Prior to a knee injury just before Xmas ( Patellofemoral syndrome), I was doing a hiit class, 1 kettlebell workout,1-2 body attack,1-2 body pump,2 Pilates a week. with my knee injury I am pretty much disallowed to do any of the above apart from kettlebells and Pilates. I have now introduced yoga.
    Whilst I was relatively happy with my body, my legs were quite muscular, but they are now losing tone as I am unable to continue with the fat burning training I used to do. I’m hoping to lean my legs out with 4 pilates and 1 yoga and 1 kettlebells a week. If I power walk on a treadmill at 6/7km between 105-125 heart rate( seems low, I’m sure it used to go over 150.. is that not good?), for 45 mins 5/6 days a week, will this trim my legs up rapido??!!

    1. Hi lovely, I think that would be totally fine :) The heart rate is also fine – 150 is too high and you won’t be in the “fat burning” range at this. Good luck and I hope you recover from your injury soon! xx

  122. Rachael – Great info.

    I have been trying to have those legs for at least 18 years now. I lose everywhere except the thighs and it’s just hard to sustain and / or maintain after the loss. A lot of things have worked in the past but they don’t stick. Dieting and very strict gym workout worked in the past. After pregnancy, running and gluten-free diet worked. I have tried a lot of things since but I can’t seem to get any slimmer there. Agreed, I have lot less self-discipline now to say no to food now than before but just reading all the info here, especially walking, running and resistance training, I should already be there! I have been walking 25 mins to and back from every day for the past 2.5 years (not necessarily running + resistance training through all that time) I wish this really works though!

    1. Hi Mju, sorry to hear of your troubles! I think with a dedicated plan you would definitely get the results you’re looking for. It’s just about doing the right TYPE of exercises. Wishing you all the best! xx

  123. Hello Rachael,

    I am 19 and I have rather large, muscular, yet fatty legs. However I have a very healthy-sized torso as well as arms. So clearly, my body isn’t very proportionate. I’ve been trying to lose weight on my legs for a while now, and I have read that long distance running will help lengthen the leg muscle and make your legs look thinner. Is this true? I also used to love walking, and would dread running. But I recently fell in love with running and get bored with walking because I feel like I’m going nowhere. I’m afraid, especially after reading this, that my love for running is not pertinent to get the body type that I want. Is that true? Any assistance would be great!

    1. Hi lovely, usually long distance running and walking are both great for slimming down legs. Running does build a bit of muscle but is only usually a problem for women who are shorter endomorph body types. So I would try to do a combination of both! xx

  124. Hi Rachael! My name is Julia and I’m 65 kg and about 5,7 and a half tall. I’m very insecure about my legs because I’m trying to make them long and lean and my friends tell me I have long legs but they’re a little big. I’ll share my measurements. My thighs are 22 inches and my calves are 13,5 and I do endurance running and I’ve been stretching but I’ve wanted to be a-model since I was like 4, and I don’t know what I should be eating or doing to get lean legs without bulky muscles. I really need your help Rachael! Thank you and have a great day

  125. Hi Rachael!
    Curious on your thoughts on a slow jog vs power walking or a mix of both for fat loss on the legs? Sometimes my HR gets/stays just too low (110-115) and I find a slow jog keeps me in the 130’s.

    1. Hi lovely, I would either walk fast or run fast. The main purpose of running is to burn lots of calories and increase your fitness. If you run slowly, you don’t really get these benefits (well not as much as running faster), but you’ll still build muscle. So if you’re trying to get rid of fat on your legs and also avoid putting on too much muscle, walking is better. If you want to do some running, it’s better to run faster and for a shorter period of time, rather than a slow jog. I hope that answered your question! xx

  126. To get to the thighs in the after picture did you walk for an hour once a day or something else also did you diet or anything

  127. To get to the thighs in the after picture I know you said it took 6 months but did you walk for an hour once a day or something else also did you diet or anything

  128. Hi Rachel
    I’m 16 and have recently put on a lot of weight. I have quite a lot of thigh fat and all I’ve ever wanted was to have thinner thighs. I think my thighs are quite muscular ( when I look at myself from the side my quads/front of my legs bulge come out a lot ) I would really like to get rid of that as well as a lot of inner thigh fat. I have done a lot of research on how to do this but every website was saying different things. I think I’m a mix of Meso/Endomorph. I’m about five foot 5. Many posts I’ve read have said that running/jogging will slim down legs without bulking up thighs. I’m really wanting to see as fast results as possible for an upcoming vacation. Please could you suggest whether I should be brisk walking or jogging, or both. Please could you also recommend how fast, how long for and how often I must do each. I’m sorry for asking specifics but I really want to make sure I’m doing the exact right thing. I’ve always been hugely self conscious about my legs and have wanted to slim them down for ages. I’m desperate. Please help!

  129. I just found your website and omg I’m in love. I have been an avid exerciser for many years. The last year my trainer started a very body building heavy plan. I HATE how big I have gotten. I am only 18.5% body fat yet I am thick as all get out. You really hit the nail on the head when you wrote about the pressures in the gym about women lifting heavy and all the snide remarks about light weights and cardio. I genuinely love doing endurance sports and am hoping to drop muscle weight so I can get back to running comfortably. When I started lifting heavy and often the scale kept going up and up! I will be putting into practice your advice and tips. I am also working on a reverse diet because I am a chronic under eater. Thanks again for going against the “flow!”

    1. Hi Anna, thanks for your comment and support! It means a lot. I’m sorry to hear that this has happened to you, but just know that it is fixable :) I hope my tips help – good luck lovely! xx

  130. Hi Rachel,
    i have an Mesomorph body type, and have quite big muscular legs and would love to get them skinner.. would you be able to give some advice as to what i should do?? would b much appreciated xxx

  131. Hi Rachael! Im a mesomorph and I read here that it’s advisable that I mix in some HIIT together with low-moderate intensity cardio. What HIIT exercises can you recommend to someone like me who is aiming to reduce the size my thighs? Thank you in advance :)

  132. Hi Rachel!
    I’m 5’4″ and have thicker thighs and from your body descriptions above, I believe i’m an endomorph. My thighs have muscle and fat, so all I need is to slim down. I keep reading to do lunges and squats, but as I mentioned before, my legs already have muscle and don’t need anymore right now. I don’t eat bad and really not even a lot because I don’t get hungry very often. If I walk for atleast 5 days a week, like you said, do you think my legs will slim? And about how long does it take to see results?
    Thank you!

    1. Hi lovely! It sounds like you’re on the right track. I would definitely try to do lots of walking to help slim down the fat and muscle, and make sure your diet is really great so that you don’t get “skinny fat.” The time it takes to get results depends on how much to lose so it’s hard to give an exact answer… But usually within a couple of weeks you should start seeing results. Good luck! xx

  133. Hi rachael i was wondering how long it took you to get from the before picture to the after picture
    BTW:i love your website

      1. Hey sorry for bothering u again but I just had one more question does your butt get smaller,bigger, or the same when you walk/run because I don’t really want my butt to get any bigger

        1. Also, if u run and walk will you see a difference in your thighs faster than if u just walk and do your calves get smaller

  134. Hi Rachel,
    Great posts – always a great and insightful read.

    I would like to know though what you recommend when you have a mesomorph body type but are only 5’1. I used to do a lot of running however it lead me to a stress fracture so now I’m meant to be only walking instead. I have a personal trainer which we do full body workouts including step ups, split lunges, squats however this is what i’m advised will help me lose body fat however aesthetically i hate the results. I feel like my hips, butt and thighs are so much bigger and my pants to not fit in the same way! what do you suggest I do? Being so short I never feel like the advice i receive is relevant to me cos I know the science of the advice makes sense for taller people but i never get the body i want from doing this. Diet wise I am following fat & carbs at 35% and protein 30%.
    I feel like you understand this train of thought I have so any advice you could provide would be greatly appreciated.

    1. Hi Bel! I think that being on the shorter side, you need to be more cautious about the exercises that you do. Building muscle on your legs can make them look bigger compared to taller women. So I would avoid the squats and heavy lower body exercises, and also avoid too much HIIT. Perhaps try some of the lighter style workouts on my blog or even the HIIT workouts as I have designed them not to bulk too. I hope this helps! All the best xxx

  135. Hi Rachael!

    Lately I’ve been doing only cardio (power walking, running and interval running) because my legs have always been bulky and I tend to gain muscle like CRAZY. Besides the fact that I’m a mesomorph, also the genetics is not helping me (my mother was a gymnast and ice skater and my father was a professional athlete). The information you provided here was extremely useful for me, as I have always been obsessed that my legs are not feminine enough.
    I am trying to add more variety to my cardio routine and I was wondering if for example Kangoo or Zumba classes are suitable for slimming down my legs. Can you please help me with this question?
    Thanks :)

    1. Hi Diana, it sounds like you’re doing great! I would keep up with the cardio that you’re doing but add in a bit of resistance training. Have a look at the workouts on my blog as these will just tone you up, without making you bigger and too muscular. Of course you can also add in Zumba and those type of exercises for fun too! xx

  136. Hi! I’ve been working out for a few months and im really worried that my legs are not getting slimmer but bulkier. This article really helps me a lot and I learn more about my body type. This is a new discovery to me! Thank you so much for sharing this great info!

  137. Hi Rachael! 2 years ago I started working out at my local gym and my main goal was to build muscle but then I started to look bulky for my own personal taste (not only I gained muscle but also fat cause you can’t gain one without the other), so in the last 2/3 months I started leaning out. I work my legs 3 times a week but I don’t use any weigh besides my own body weigh and I started running/power walking 5 days a week for 20/30 minutes but I still have a lot of fat in my thighs, specially in the upper inner area. What advice can you give me to slim down muscle and vanish the fat, should I do less resistance training with more cardio?

    1. Oh, and one more thing: I am a short girl with short legs so when I gain weight/muscle it goes all to my legs, any bit of fat looks like a ton and makes my body disproportional.

  138. Hi Racheal,
    I’m a bit confused when you say “If you want to burn fat and get lean legs, walking is better than slow running”. Isn’t slow running and walking basically the same thing except the speed is a little bit faster? Why slow running doesn’t burn fat but walking does?
    And how about steady speed,long distance/long hours (30mins +) running, does it burn more fat than walking or no?

    1. Hi Amber, I’ve actually answered that question in this cardio Q&A blog post so have a read of that for the answer! Also, 30 minutes of running will burn more calories than 30 minutes of walking. But it won’t necessarily burn fat, but walking will. Both are still great for weight loss though! xx

  139. hi. Im 13.151cm and weight 42 or 43. I had a genetic bulky leg.
    I’ve been trying some workout but it does’nt seems to effect me.instead it just made it bulkier.
    is it possible to have a long and lean leg? I believe my calves is short and also bulky+ muscly.
    After you had the legs, does we have to maintain the excercies or we could just go on diet?
    This is an extra question, if you face eating disorder does it make you’re calves skinnier

    1. Hi lovely, you are still very young so just remember that your body will continue to change in the coming years. I would stick to walking and perhaps some body weight circuits for now. Also if some workouts are making your legs bigger, avoid them (especially squats, lunges, etc). Also if you are facing an eating disorder, this won’t necessarily make your calves skinnier. And I would recommend seeking help if you do have an eating disorder. I wish you all the best! xxx

  140. Hi,
    I have followed your suggestion with the walking power. I walked everyday 1 hour in the morning, warm up in first 10 mins then reach 7km/hour and maintain it for 50 mins (Average I walk 6.7km/hour). My heart rate was around 137bmp.
    First few weeks it was so difficult for me, but recently I get used to it. I even don’t feel tired anymore after 1 hour doing power walking, and my heart rate is the only 112bmp – to 122bmp (My heart rate should be between 117 to 136.5 to burn fat).
    I am afraid that it would decrease my result on slimming my legs. But if I increase the speed then it would look like I am running (or jogging?), which will make my legs tone up and be bulky (I am endomorph though)

    Please suggest me what I can do in this case.

    1. Hi lovely, wow you are doing so good! That is OK that your heart rate has now decreased – it means you are fitter. There is no need to walk faster, just keep doing what you’re doing. Go you! xx

  141. Hi Rachel, I started doing some of the stuff you said and I already notice a difference, even if it’s small, I just wanted to know if what I was doing is enough to make me lose the thigh fat i’m 5,2 and my weight is 113lb and I have 28% body fat my thighs are 98 cm *measuring from around the butt*,so here’s what I do: I walk 6-7 Km *1h and 22/28 mins* 4 days a week and I do low empact cardio with no jumping in my home and a HIIT from what you suggested in another post, I do the cardio and the HIIT each on separate days, one day a week, and I do leg resistance training 2 days a week separated by upper body resistance training 2 days also so, what do you think? Should I change that? Walk every day? Note: After I started walking 2 days after the 2nd day my legs were a little sore, I wanted to walk on day 3, but I was afraid of over working the muscles also, I wanted to say that I just graduated from high school so right now i’m in holiday and to be honest i don’t get out of the house that much

    1. Sorry, just one last thing; I have a balanced diet, i’m vegan and I kinda have a high carb diet and I feel good on that I tried low carb and it was not satisfying at all so I have 236g carbs 47g protein 14g fat for a 1250 cal diet, I know it seems like i’m starving myself but that’s enough cal. For me since i stay in my home most of the days, ai eat lots of veggies and fruits, whole grains, healthy fats and protein.

    2. Hi lovely, that’s great that you listened to your body and didn’t push yourself to go do a walk on day 3. Walking 4 days per week for now is fine. You can slowly build up to 5-6 days :) Otherwise your workout plan sounds great! Keep doing what you’re doing :) xx

  142. Hi Rachael. I have just come across your ebook and have a question before purchasing. I work out 5-6 days a week, mix of heavy lifting and cardio. My quads keep getting bigger (they have a tendency to). I really need to shrink the middle of my body from my waist to my knees. The workouts published in your ebook, are they in addition to regular workouts? Or are they full workouts? Do I need to add my own cardio or?

  143. Hi! First of all, this is AMAZING. So much useful information all in one spot. AND easy to follow :) I am currently a few weeks into training for my first marathon. When I trained for my last half marathon, my legs slimmed down a little bit but not to where I want them. What are your suggestions for this?

    1. Hi Emily! :) Wow good luck for your marathon!! Well walking is actually better for slimming down your legs than running. So usually my suggestion would be to do more walking. However, you don’t really have that luxury training for a marathon as I assume you will be doing a LOT of running. And you don’t want to add more walking and train more than you need to. So for now, I would just stick with your running program and make sure your diet is great! Good luck xx

  144. i have bulky legs all these while. i have been joining the gym 2 years ago and i aim to slim down my thighs however, i couldn’t do anything about my thighs as it never get slimmer and become more bulkier. What should i do to get leaner legs.

    1. Hi Anni, I think this depends on whether or not you bulk up easily. Obviously you’re pushing through the resistance of the water so it will likely build muscle. But I don’t think it would necessarily make them “bulky”. I think it’s worth giving it a try! xx

  145. Hi Rachael,

    What a great post! Such detailed info given in a simple way, great job, thank you, dear! Although, you clarified a lot of things for me, I still have a few questions, as there are a few factors that I need to take into consideration. I have a very lean upper body, nice abs and shoulder muscles. But my legs drive me nuts! From the knee up they look like an upside-down pear. So, my inner and outer thighs are pretty curvy. I used to run, but now I’m trying to avoid running not to put pressure on my knees (I’m almost 45). Plus, I read somewhere that women in their forties should be very careful with high-impact exercises as they cause a jolt to the skin, which might break down collagen and make their face skin soggy. So that makes me even more cautious about choosing right exercises. Right now, my goal is to lean out my thighs, get rid of the cellulite on them, and bulk up my inner calf muscles. Rachael, what in your opinion would be the ideal exercise plan for me? Oh yeah, I’m a mostly a mesomorph. Thank you so much in advance! Have a great day!

    1. Hi Anna, you’re welcome! :) I definitely think lots of walking would be great for you, especially for leaning out your thighs. In terms of cellulite, the resistance training workouts on my blog will help. And bulking up your inner calf muscle is a very specific one! All I can suggest is exercises that build muscle in your calves such as calf raises, skipping and HIIT workouts (try the workouts on my blog though so they won’t bulk up your thighs). Good luck! xx

      1. Thank you so much for your reply, Rachael! I’m walking every day for 1hr-1.5hr a day. I’m gradually increasing the distance as I prep myself for something crazy I wanna try: I’m turning 45 on Sep20, and I want to challenge myself to walk 15mi in one go. My thighs are getting toned, I already see the difference, and the shape of my calves is changing already from daily walking, but i’ll definitely add the workouts you suggested. Thanks for all your help. Blessings!

        1. Hi Anna, wow good for you! I’m glad to hear that it’s working for you too :) 15 miles is a huge distance, but like any type of event, if you train for it, I’m sure you’ll be fine! Good luck xx

  146. Hello ! I just wanted to ask how many hours should I walk and at what speed on the treadmill thank you and i love your blog ❤️

  147. Hi Rachael,

    I’ve been trying to lose inches on my calves rather than my thighs, but they aren’t shrinking! I started walking for 30-45 minutes 5 days a week and doing the BBG, but I can’t see any improvement. It might be genetic as both my mum and sister have big calves, but is there any way I can beat my genetics and improve my results?

    Thanks!

    1. Hi Millie, if they are just muscle, it will be very difficult to change them. If you have fat on them, you might be able to reduce the fat and make them smaller. If will be hard though if it is genetic. Please have a read of this blog post on how to slim calves. Usually HIIT style workouts build more muscle in your calves xx

  148. Hello! Its been only a few days (5) since I started walking to slim down my legs and I’m noticing that my calves are hardening and getting bigger instead.. is this normal for the first few days?

    1. Hi lovely! I’m sorry to hear this. Walking does use your calves a little bit so if you’re not used to doing any exercise this could happen. Just make sure you’re walking on a flat surface. Walking on a flat surface on the treadmill can also help you use your calves less xx

  149. Hi Rachel. I believe I am an endomorph thus I am quite short (5’3) and have very fat/muscular legs. I want to slim it down and make it look lean. May I ask what speed should I be fast walking and jogging/running? I am also new to using the treadmill. How would I know if I’m waking/jogging/running the right speed to not bulk up and just slim and lean my legs?

    1. Hi Mika, I would suggest walking around 6km/hr on the treadmill. You should just be walking at a medium fast pace – something you can maintain for 1 hour :) And if you run, perhaps aim for around 10km/hr. However for shorter endomorphs, sometimes running does not help you slim down your legs so I would focus more on walking xx

      1. Will walking for an hour at 6km/h slim my legs down, especially my calves? Also, will running on Tues, Thurs, and Sat for 10 mins at 10km/h in addition to 30 mins of 6km/h walking be sufficient enough to loose weight and not accumulate thigh and calf muscle?

        1. Hi Mika, yes walking will help you slim down your legs. Please have a read of this blog post on how to slim calves. Running may build muscle in your calves but is good for overall weight loss so you’ll have to decide if you want to do that. Otherwise diet and walking will help you slim down your legs and lose weight! xx

  150. Hi Rachael! I too have been given the advice to do HIIT and strength training to lose weight, but the results were not want I desired. My legs carry the most fat compared to the rest if my body (I am only 5’0 ft or 152 cm) and I was really desperate in finding a different way of losing the fat. I am so glad that I came across your post! Thank you for giving such concise information! Do you think that walking/marching/jogging in place for about an hour would have the same benefits of power walking. My emphasize is moving “in place”. I know that actually propelling forward and moving in place are different, but do you think I could get similar results?

    1. Hi lovely, I think I replied to your email. But I’ll answer again here so others can see too :) To answer your question – no, walking in place will not get the same results as actually walking outside (or on a treadmill) because the action of actually walking compared to marching on the spot is different. Sorry! xx

  151. Hi Rachel. If I was to buy the skinny legs e-book is there any shipping fee’s to ship to the uk? Thanks xx

  152. hi, does skateboarding count as an activity I can use to loose leg fat? I am pretty good and spend most of my time trying tricks. I am a mesomorph and spend about 1.5hrs a day doing this, 5 or 6 days a week. Also, is skating aerobic or anaerobic? Thanks for the article, I have found it really helpful.

    1. Hi Kim, skating would be an aerobic activity and it’s great that you have found something you love that also counts as exercise! I don’t think it would be very effective at losing leg fat though xx

  153. Hi Rachel,
    I am 5’3, and a mix of a mesomorph and endomorph. I’m more on the smaller size, harder to lose fat, but can easily gain muscle as I’ve been working out consistently for the past two-three weeks and have already seen significant changes in my legs. I’ve mostly been doing hiit, resistance training using my body weight (ie: pilates), and I also walk my dog for at least thirty minutes everyday. My diet is consistent, I am a vegetarian so my diet consists of lots of fruits and veggies and whole grains.

    My problem is, is that the changes in my legs aren’t that they’re getting smaller/leaner, but bigger! I found that during the school year, my legs were significantly smaller as i’ve just been doing the occasional resistance training and power walking everyday to and from campus, and around campus. I think my new workout regime has affected my leg changes. What should i do? Stick to power more walking and resistance training?

    Thanks Rachael!

    1. Hi Dana, I’m sorry to hear this! Yes I would say that the type of resistance training and HIIT you are doing it making your legs bigger. Try the lighter resistance training workouts like the ones one my blog to help you tone up but not get bigger. And definitely keep up the power walking :) Good luck! xx

  154. Hi Rachael, was curious as to when you would say running falls into aerobic v anaerobic activity? What I’ve read elsewhere is that running is aerobic, unless you’re sprinting. Thanks!

    1. Hi Mai, running is aerobic unless you’re pushing yourself past your lactate threshold (i.e. running quite fast). The fitter you are though, the longer you can run in an aerobic state xx

      1. So for your recommendation to run (if running) for 5-10kms/at least 30 minutes somewhere between 9-12 km/hr would generally be aerobic then? 12km/hr is pretty fast! Just thinking about this as I switch from terrain mode on the treadmill. The cardio setting was maxed at a pretty slow (running) pace (a little over 7km/hr) but I assume that’s approx max fat burning zone.

  155. Hi Rachael, i’m a beginner in walking and i started power walk for 30 min 5 times a week. There should be the time when i advanced to 60 min power walking. What if i reached 60 min but still needed to lose weight? Should i walk for more than 60 min?

    1. Hi Adelia, that is a great start! After you reach 60 minutes, I would add in some extra exercises such as running and resistance training to help you lose weight :) Good luck! xx

  156. Hi Rachael,
    i’m experiencing the exact problem you described in your blog, after losing weight overall i was left with a few areas i wanted to try and see more results from, still having a lot of fat in my midsection despite doing a mix of cardio and resistance, however i also wanted to slim my thighs down as they’d always been quite muscular which i didn’t like. I think i’m a mesomorph body type and i’m 5ft7. So i’ve started seeing a trainer however she told me that they don’t need to be slimmer etc, basically what you mentioned above and now has me doing heavier weights than ever. this has me concerned, she says it will give me the look i want overall not necessarily slim me down despite this being my goal. Do you agree we this technique? i am deciding wether to continue with her, if i try and do my own cardio at home to slim down my legs and body and no extra resistance training? i’m very confused and wanted to see results by the end of summer

    1. Hi Sammy, I’m sorry to hear that you’re having this problem with your trainer! If you are doing heavy lifting, especially for lower body exercises then your legs will not slim down and will continue to be muscular or get even bigger. It’s up to you whether you continue with her or not, but I would suggest that this current program is not going to get you the results you want. You could ask her to do full body HIIT based workouts instead and then weights for your upper body and core but not legs. I think this will give you better results. But HIIT will still build muscle in your legs if you overdo it. Good luck xx

  157. Hey!
    Rachael i am confused as to what and how exactly do you reduce your hips and thighs….if i do slow jogging evrryday for 35-40 minutes and then some launges and squats to tone my legs will it help?

    1. Hi there, please have a read of this blog post as it covers how to get rid of the fat on your hips and thighs. Walking will help with fat on your thighs, and then running will help reduce fat all over including your hips. But I would suggest medium to fast running rather than slow. Lunges and squats will tone up your legs and also help reduce fat all over, but may increase the size of your legs xx

  158. Hi Rachael, I have lost around 32 kgs, but now I am facing these loose skin problem specially my inner thighs, so does walking can help me to get rid of the loose skin.

    1. Hi Vedaa, wooow congratulations! That is an amazing achievement :) Walking and resistance training will definitely help tighten up your skin, but I guess it depends on how much skin you have. Age also plays a part as the older you get, the less elasticity your skin has. Do what you can with exercise and then you might consider a cosmetic procedure if you can’t get the results you want through exercise. Good luck! xx

  159. Hi Rachael,

    Thanks for you blog, I find it an interesting read. I’m a bit confused myself though as which exercises I should be doing. I have the shorter legs with muscular calves and muscular outer/top thighs body type (but fatty inner thighs). I don’t want to bulk up my legs anymore than they are, but I want to reduce the fat on the inner part of my thighs as well as work out my butt and entire body. This being said, I do about 20 minutes of running/jogging and 15 elliptical all on no incline. Is what I’m doing bulking up my legs too much?

    1. Hi Aimee, I would probably concentrate more on walking rather than jogging and elliptical as it will be more effective for slimming down your legs without bulking. And then have a look at the booty workouts on my blog as these are designed to work your butt without making your legs bigger :) Good luck! xx

  160. Hi Rachael,
    I am trying to get fit and lose some weight and so recently completed the Couch to 5k course. I then found your brilliant blog and so started doing lots and lots of power walking. I am now doing an hour of exercise most mornings – running for 15 mins (about 1.5 miles) then power walking for 45 mins (about 3.5 miles). I’m doing this at least 6 days a week. Is this a good routine for toning my legs and losing weight?
    Thank you
    Ali

    1. Hi Ali, good for you! :) I would just do the running 3 times per week and try to increase your speed a bit. This will help slim down your legs, but to tone them up, you’ll need to do some type of resistance training. Have a look at the workouts on my blog for ideas on how to tone them up without making them bigger. Good luck! xx

  161. What a relief to read this! After years and at least 2 years of doing boot camp/HIIT training/weights etc… I had no change tommy thighs :( … being told to lunges, squats, stepper etc… I have bulky and muscly above knee look and saddle bags on the top of my inside and outside thighs! They have always been like this and cellulite is yucky! I have a tiny arms/upper body, no weight on my my back or my calves.. hourglass hips but a fairly flat tummy and then hugeee thighs! Nothing has ever worked and I’ve recently taken to cardio without any weight training to see if this changes anything. Finding the time whilst working and studying full time now has made it really hard. I feel like they’re just not ever going to change. I tried with medium effort for at least 2 years and about another 2 years with really concentrated effort. I hope commutes cardio makes a difference for me! Thanks for the reassurance!!

    1. Hi Megs! I’m so sorry for my very late reply. I just returned from my wedding/honeymoon :) I’m also sorry to hear that you haven’t experienced the results you want with the workouts you’ve been doing. I hope the cardio and the different type of workouts on my blog will help you slim down your legs and not make them bigger. Good luck!! xxx

  162. Hi Rachael,
    I am struggling to identify my body type. I always had skinny/modelesk legs but as soon as started exercising I’ve become bulky and I hate the look. My upper body is quite wide and the only flattering part of my body was legs that become HUGE recently. I always struggle to loose weight around my stomach area and was doing Kayla Itsines program and running. I feel a bit toned but at the same time MUCH bigger version of myself. I really need your guidance in how to tackle the situation as I don’t want to get even more bigger although I want flat stomach and toned arms. At the same time I want to get my skinny/toned legs back and reduce the cellulite level. I am really scared of continuing doing any exercise..

    1. Hi Anna, I’m so sorry to hear that you’re scared of exercise. You don’t need to be scared – you just need to do the right type! I would do the cardio that I recommend in this blog post and eBook, and also lighter resistance training so you can tone up and lose fat but without getting too muscular. Have a look at the workouts on my blog and of course my eBook :) xx

  163. Hi Rachael,

    I was reading what you said about the elliptical and indoor bike as it builds muscle readily.
    I have been using both of these for a few days as I have been looking to lose weight in my upper thighs. Does this mean I should reduce my use of the elliptical/ stationary bike and try to do more walking/ jogging instead?

  164. Hi Rachel – so excited to just discover your site. My ? Is: can you be a combo of a meso and endo – I am 5ft 3in and fluctuate between 115-120 but carry most of my weight in my glutes and legs. I also find it harder now at 45 to loose weight. If one can be a combo how would you approach your programs as I am going to purchase your ebook many thanks, Leslie :-)

    1. Hello again – I am also just seeing the post above mine and I wonder what program to purchase meso or endo as I didn’t realize that you choose a specific one for the ebook. Amy advice to help me decide would be greatly appreciated! Heaps of thanks, Leslie

      1. Hi Leslie, you can definitely be a combination of 2 body types. I usually recommend to go for the endomorph one if you are between endo / meso. So I would suggest the endomorph eBook. After you buy, you can always email me too and have a chat about things in more detail if you like! xx

  165. Hi Rachael, I bought your ebook for the meso body type. But now after reading more on your website, I think I might be an endo. The suggested daily exercises in your ebook for meso, are they the same for endo body type? My problem is always my thighs and they are the first place to pile on the weight and last place to lose and get muscular easily. I’m following the exercises you outlined but I just want to ensure that those exercises will not bulk up my thighs more since I read in your post that endo should try to minimize running. So my question is can I continue with the same exercises for the meso body type? Thanks.

    1. Hi Joanne, for any eBook related questions, please feel free to email me directly as I will usually reply quicker :) I’ll send you an email response now! xx

  166. Hi Rachel!
    I loved reading your article – I feel like everyone’s been telling me to weight train/HIIT/resistance training but you completely voiced my concerns and opinions. I have a few questions about cardio and getting skinny legs in general!
    My legs have been growing bigger, I’ve already hated them from the start.
    I was wondering if going back to just swimming (I swam nearly everyday for 1.5 hr – 2 hrs) would help slim down my body in general? I’m already at the gym for an hour to two hours 4-5 days a week, yet I find myself gaining weight. Perhaps it is my eating habits? I have been told I don’t eat enough: usually a cup of black coffee and a banana or toast, and dinner right after school or work a day. Do you have any suggestions? I weigh around 109 and am 5″1′ or 5″2′.
    I’ve also played sport back in high school, and have been consistently active throughout my life, it’s just my legs have always been my main issue. Please help me out or I’d love to get some insight from you!
    Thank you so much :)

    1. Hi Janice, I’m sorry to hear you’re not happy with your legs :( Swimming will definitely help lean them out, but walking and running are also great too! 1-2 hours per day at the gym is a lot, depending on what you’re doing so you could be overtraining. And in terms of food, do you just eat breakfast and dinner or do you have other food? If you just eat what you said I would definitely say that you are under eating and that this will prevent you from losing weight. I would aim to eat at least 1200 calories per day at a minimum. I hope that helps! xx

  167. Hi Rachel,

    Thank you for all your great information! Like many others here, I would like to slim down my thighs. Even though I like strength training and HIIT, I find my legs get too bulky if I do these types of workouts. Would running speed intervals (ranging from 4 mph to 8 mph) for 30-40 minutes on a treadmill be good or would running at a steady speed, like 6 mph, be better for slimming thighs? Or should I forgo running altogether in favour of 60 minute power walks at about 4.5 mph? Or maybe a combo of both?!

    1. Hi Sally, you’re welcome! I would definitely do a combination of steady state running and walking. Walking distance and speed is good and steady state running between 6 and 8 mph is good too (8mph if you can!). You can do interval running if you’re a mesomorph or ectomorph body type if you like, but I would keep it to once per week :) xx

  168. Thanks so much for your speedy reply!! That’s all really helpful :) Finding you very inspirational!
    I did a 30 min 11km/hr run yesterday and then tried to do another today but had to stop after 15 mins as I felt sick. I’m guessing it’s because I’m not used to doing this level? But what do you recommend to people in this case as I’m keen to still shape up in 8 weeks as per the program.

    1. Hi lovely, no worries! I would start at 15-20 minutes and build up your fitness rather than going too hard too soon. And 2-3 times per week is plenty so you don’t need to do it every day :) PS if you have bought my eBook, feel free to email me to get a better (and quicker) response! xx

  169. Hi Rachael,

    I had a couple of queries about walking and HIIT running:

    1) You mention getting in 10,000 steps or 10km a day. Do the steps taken on the cardio only session days count towards this? Or is it 10km plus the cardio session amounts? E.g. For the past month I’ve been power walking to work in the mornings which takes me 1.5 hours. I tend to cover 7km in this one session alone. I also do this on an empty stomach so I’m pleased to see that I’m benefitting from “fasted” cardio! But now I’m trying to follow your rules for Mesomorph training, so 3 days a week I’m trying to do 30 mins of running and I cover 4km on these runs.

    2) On the treadmill I use at my gym, the speed I base my runs on is at 8.5 which says the average pace is at 7.9km an hour. I know you mention that when running it should be at a fast pace, not a sprint. However if I speed up so that the machine reads your recommended speed of 13-14km per hour it would be sprint-pace. Am I reading the machine incorrectly or am I just that unfit?! Lol!

    1. Hi Amanda :)
      1. The steps taken on the cardio only session definitely count, so your 7km walk in the morning is great!
      2. 7.9km/hr is quite a slow jog. 13-14km/hr is really fast and is the speed I recommend for the interval running, not steady state running. For steady state running, I would aim for somewhere between 10-12 km/hr :) xx

  170. Hi Rachael! So the thing is I have fatty and muscular calves, however one of my calves is more fat deposited and the other is more muscular than the other one. I am confident about getting the fatty calf skinny because I can burn it, but what are some extra exercises that I must do to the muscular calf so that they will look proportionate to each other? I heard that yoga stretches out the muscle, making it skinnier. Is that true? Some people say stretching will make it skinny, some people say it doesn’t make any difference. I also want to lose weight but I am a short endomorph so running for me is not the best way to slim my calves. So how should I go about successfully losing weight and reducing the size of my calves? Summer is coming, and I was planning to do 2 hour of brisk walking in the morning, and then strength training only in the upper body at night. What do you think about that plan? I am just kinda lost right now and I wanted to get some insight from you. Thanks! :)

    1. Hi Jane, that is unusual that your calves are different from each other! Losing muscle is harder than losing fat and the only thing you can really do is avoid using the muscle too much, eat less calories and give it time to reduce in size. I don’t think stretching makes a difference to muscle size but stretching is still great for you so I would definitely still do it. If you’re a short endomorph, I wouldn’t run so you’re on the right track there. I like the sound of your workout plan – you could also add in core workouts and check out some of my booty workouts as these usually just use your glutes and won’t bulk up your calves. Good luck! xx

  171. Hi Rachel,

    I am 19 years old and an ectomorph. However, i do not have skinny legs rather i have quite fat thighs that when i pinch it, i am able to pinch a lot of fat. I am currently cutting, and have an aim of reaching a 15% body fat. At the moment, i am at 20%. So i aim to lose about 5% BF within 2 months. Yes, it is a rapid fat loss. I want to make my body leaner whilst losing fat in my thighs. I eat healthy 99% of the time and i have a pretty strong core. What can i do for a rapid fat loss? Should i include weight training as well to maintain my muscles? Thanks rachel :)

    1. Hi Brenda, yes I would recommend doing a mix of both weight training and cardio to help you slim down your thighs and maintain muscle :) 5% is a lot to lose in a month, but obviously everyone is different. Weight training will help you drop body fat quicker. Good luck! xx

  172. Hi Rachael, your blog helped me a lot and I was lucky to find you I like searched millions of websites but none helped me!! but I’ve a question. Is there any exercises slim’s legs because I just only walk 1hour daily but I think its not enough, I add jumping ropes, inner thigh lifts and wall sitting too but I would like to add more exercises to my daily routine! Thanks so much .

    1. Hi lovely! In my experience, walking and running are the two exercises that slim down your legs the most. You could try adding in a bit of running? :) Resistance training will help tone up your legs, which is great. But won’t necessarily slim them down xx

  173. Hi Rachael,
    Just wondering – I have noticed my legs feeling bigger at times when I’ve done my pilates classes a few times per week or moved up to the intermediate classes. I’m not sure if you know have heard of KX, but that’s what I had been doing, all reformer based, which I really like and had noticed my strength improve but also can feel really big in my legs ? And sometimes just overall they seem really tight and puffy (sorry, hard to describe!). I was concerned because there are often lunges done on the reformer or skaters and squats.
    I believe these classes are like hiit – do you think I’m doing too much? I was running a couple of times each week too, although found I seemed to build up my endurance fairly quickly so wasn’t sure if I was over doing this too?! I try to do a morning walk (on no incline on a treadmill). Should I just purely walk to initially drop some fat quickly from my lower half? Is there any benefit also from walking after my Pilates classes as opposed to before?
    I am trying to tighten up on my nutrition too. I started cleaning up my whole diet a while ago but seemed to still eat quite a lot (I think my running made me hungrier??) I am thinking that I perhaps need to go back to more basic, simple food, still keeping it relative clean just because it’s easier to track. I have a really busy / demanding job and find I often don’t get to eat lunch but then come home starving, so possibly eat too much too late. Any advice would be much appreciated. Thank you! X

    1. Hi Jane, I think the bulkiness is probably coming from the reformer pilates. I have been to a few of these classes and they are great, but there is a lot of leg strength work. I would probably try and keep the reformer pilates to 1-2 times per week maximum, and try regular pilates too. Running too much can bulk you up, but it doesn’t sound like you’re overdoing it on the running, unless you’re running for a really long time. I would do the running 2-3 times per week for about 20-30 minutes, and definitely keep up with your walking. You can cut the running out completely and walk if you feel that this is better for you. Walking after pilates is great, but walking any time of the day is good too! xx

      1. Thanks Rachael! I think that was what my gut was telling me too. I just really enjoyed it. But my issue always is, I like these sorts of things (was the same when I used to run A LOT), but then I always push myself so hard and keep doing more, that before I know it, I’m doing it nearly every day and it’s actually doing more bad than good! I think I might give it a rest for a little bit and see if I can’t get my legs to feel better. I love walking, would do it more if I could (particularly outdoors, but I work really long crazy hours so treadmill it is!). I do like a good hike too, but guessing if it’s a steep hill that gives you bigger muscles?? I wasn’t running for a hugely long time, but I noticed that I was definitely building up my strength and could probably run over the 30 min mark, at about a speed of 11. Is running for say 5 mins, walking for 1 min, etc. good too? Rather than continually running?
        Sorry for all my questions, and thanks so much again! x

  174. Hi . I want to tell you that my goal is get a lean look and have a nice and good definition in my legs like victoria secret models .is it a good idea do Ballet Beautiful ? What do you think ? Because i don’t know what to do . The most part of trainer make my legs horribles .

    1. Hi Carolina, I personally haven’t tried ballet beautiful but I think the exercises look great and a lot of Victoria’s Secret models do it, so definitely worth giving it a go! :) Good luck xx

  175. Hi Rachel!
    About 4 years ago I started eating well and training cause I was overweighted and just 14 yo.
    I lost about 13 kg and now I still eat well and workout to stay health but also cause I wanna lose about 4/5 kg
    I’m an endomorph and I recently have changed my fitness routine:I do 2-3 times per week HIIT on treadmill and after that a 15-20 minute abs workout and 2-3 times resistance training (legs,arms) followed by a 15-20 minute power walk;I usually take 1-2 rest days/week.
    ( In my resistance training I avoid jump exercise)
    Am I doing it right?
    Sweetest regards,
    Benny xo