how to get skinny legs endomorph

Alright, endomorphs! As promised, here is your how to get skinny legs – endomorph workout and nutrition guidelines.

Your body type makes it a little more challenging for you to achieve lean and toned legs, but it is not impossible. It will just take longer and require more hard work and dedication!

Of course, they won’t be stick thin like a model, but you can definitely get them lean.

Your body type can have great strength and endurance, and you have a huge potential to transform your body – actually much more than the other body types!

All you need to do is follow a nutrition and exercise plan suited to YOUR body type to lose weight and get lean (but not muscular).


The most important thing is not to eat too many (or too little) calories. You should be in a slight calorie deficit, but not too much as you will be working out intensely and need to fuel your body for your workouts.

To work out how many calories you should be eating, read my blog post here.


Protein and fats will be your new best friends! Make sure you’re eating a diet that is high in protein and healthy fat.

how to get skinny legs endomorph

Good sources of protein include lean meat (especially turkey, chicken, and fish), eggs, protein powder, yoghurt and soybeans. Good sources of healthy fats include salmon, avocado, nuts, seeds, nut butter, olive and coconut oil.


Unfortunately, carbs are not your friend. Your body type cannot get away with a high carb diet or too many naughty treats so you must have discipline.

You still need to eat carbs as they are absolutely essential for your body to function. But make sure you’re sticking to a low carb diet and are avoiding processed foods as much as possible.

Good sources of carbs include fruit, green vegetables, sweet potato, white potato, wholemeal bread, brown rice, and oats. But try to make sure your main carb source is vegetables.

The timing of your carb intake is also very important. Ensure that you focus on eating carbs first thing in the morning or within one-hour post workout.

Post workout, your body needs carbs to replenish your body, NOT store fat. This is the absolute best time to consume carbs, whether it be morning or night.

Research has also shown that glucose tolerance is highest in the morning so your body is best able to deal with carbs in the morning.

how to get skinny legs endomorph


Because your body does better on a lower carbohydrate diet, I would suggest the following macronutrient breakdown:

  • 20-25% carbohydrates
  • 45-50% fats
  • 30% protein

This is quite low in carbohydrates so it is important to make sure that you are eating carbohydrate foods that are high in fiber such as fruit and vegetables.

The daily fiber requirements are 15g fiber per 1000 calories. So if for example, you eat 1500 calories per day, you should be eating a minimum of 22.5g fiber.

Fiber makes a HUGE difference to how full you feel (and of course your bowel movements) so it should be factored in!

I also have a FREE 7 Day Slim Legs Meal Plan that will help you get gorgeous lean legs.

You can download it below :)


Your number one goal should be fat loss, but without gaining too much muscle.

For optimum results you should be doing the following:

  • Resistance training 3 times per week. Keep your resistance sessions low weight (or body type only) and high rep. Here is an example of a full body lighter resistance training session that you can do.
  • At least 20 minutes of power walking after every resistance training session (to burn more fat)
  • 2-3 days of high-intensity cardio only (preferably running)
  • Power walking at least 5 days per week (for at least 45 minutes each)
  • One rest (or active recovery) day

Related post: How To Lift Weights Without Getting Bulky


Your goal should not be to lift as heavy as you can bulk easily.Lighter resistance training sessions using resistance bands and light weights can work just as well. For some more ideas, check out my free Lean Legs program workouts.


Walking is great for your body type as it:

  • Helps reduce fat on your legs
  • Burns calories (more than you think!)
  • Won’t bulk you up

Try to do as much power walking as you can. As I mentioned above, try to do it 5 times per week for at least 45 minutes.

Also, I’ve written a very detailed blog post on why should most definitely incorporate walking into your workout routine if you want to slim down your legs.


You should also have at least 2-3 days of cardio only. Running at a steady pace and on a flat surface will work best for your body type and will help you achieve fat loss on your lower body and get those desired skinny legs.

Some endomorph women (especially if you are shorter) can get bigger legs from running because running actually builds muscle.

If you know this is the case for you or if you are shorter, it might be best to avoid running and stick to power walking instead.

how to get skinny legs endomorph


You should have at least one rest day. Rest is very important to help your body recover and prevent injury. If this program is too much, start out with a less intense program and work your way up.

Don’t get discouraged if you don’t see immediate results. It will take you longer to see a difference, but you just need to persist!

Your legs will probably be the last place that you see any weight loss (this is normal for most females) so if you’re seeing fat loss in your upper body and stomach, then keep going!

You’re on the right track to getting rid of that stubborn fat on your legs. Everyone is different, but it may take up to 8 weeks to see any noticeable difference.

So, my lovelies, there you have it – how to get skinny legs – endomorph edition. Try it out and let me know did you like it!

249 comments on “How To Get Skinny Legs: Endomorph Guidelines”

  • wendy says:

    Hey,I am confused how many minutes should I walk per day to lose HIP, BUTT, AND ESPECIALLY THIGH FAT!!!!
    I want to see effective and quick results.

    Thanks, Wendy

    • Diana - Lean Legs Support says:

      Hi lovely,
      We recommend walking for at least 45-60 minutes per day. Power walking is one of the best workouts for slimming down the legs, so the more you’re able to walk the better! :) xx


  • Aliona says:

    Hi, I really like the program! I wonder if I can maximize the effect by eating 40% protein 40 fat and 20 carbs instead of 30/50/20? I don’t have full 8 weeks till I’ll have to be on in the beach, only 4. I’m currently on week 3 but had long gaps in the past three weeks. I love keto, but in my case it contributes more to muscle growth than to fat loss.

    • Diana - Lean Legs Support says:

      Hi lovely,
      I’m so happy to hear that! :)
      I don’t think that would make much of a difference, but feel free to experiment with macros and decrease the amount of healthy fats if it makes you gain more muscle. We always recommend eating in a way that feels best for you! xx


  • ella says:

    I have done multiple body type tests and even went to a fitness expert and she said I was a mix between endomorph and endomorph. What program do you suggest I follow if this is the case?

    • Diana - Lean Legs Support says:

      Hi lovely,
      If you find you’re between the mesomorph and endomorph body type, we recommend doing the Endomorph program! :) xx


  • Mar says:

    Are the lean legs resistance exercises the same for Endo- and Mesomorph? I am inbetween and wonder if I should order both or just Endo. I’ll be sticking with the power walking rather than running because the latter builds up my legs. Thanks in advance.

    • Diana - Lean Legs Support says:

      Hi lovely,
      Most of the exercises are the same, except the endomorph program doesn’t have any HIIT. If you find you’re between the mesomorph and endomorph body types, I would recommend doing the endomorph program.
      Also, feel free to substitute the running with extra power walking as it’s proven to be even better for slimming down your legs.
      Wishing you all the best! xx


  • Ali says:

    HI! I’m pretty short and running makes my legs bulk up a lot. What can I use as a substitute for running on the program? I am already doing the 45 power minute walk. Should I just walk for an extra 20 minutes or use an elliptical instead?

    • Diana - Lean Legs Support says:

      Hi lovely,
      The best you could do is substitute running with extra 20-minute power walking. You can also go swimming or boxing, but I wouldn’t recommend using the elliptical trainer! xx


  • Brenda says:

    Hey! I am very interested in your programs but I wanted to know if it is actually possible for me to get rid of hip and butt fat. I would really appreciate it if you could tell me.

    • Diana - Lean Legs Support says:

      Hi lovely,
      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 entire legs (hips,thighs and calves), but will also help you slim and tone your upper body and core too (the workouts are full body).

      There are extra booty workouts that will help you reduce fat and get a perkier butt without growing your thighs.
      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


  • Bigyapti says:

    I started power walking 2 weeks ago. Initially, my legs were getting smaller , but after week 1 my legs are getting more muscular. What am I doing wrong ?! Please help.

    I do not do any restistance training and my diet is clean. I am trying to get leaner , but it’s not working out so well. I walk for about 1 – 2 hours everyday.

    • Diana - Lean Legs Support says:

      Hi lovely,
      What type of exercise were you doing before you started power walking? Resistance training is important if you want to get more toned and all the resistance workouts we post were designed to help you get lean and slim down your legs.
      It might just take you a little longer. Everyone gets results at different rates so I would keep going and be persistent!

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


  • Cassie says:

    I would like to purchase the lean legs program but was wondering if the videos included are mirrored workouts or is it just a quick video to give you an idea of what to do?
    Thanks! :)

    • Diana - Lean Legs Support says:

      Hi lovely,
      The videos in the Lean Legs Program are workout demonstrations, not full length videos.
      If you have more questions please feel free to ask :) xx


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