how to get skinny legs mesomorph

This is my how to get skinny legs mesomorph workout and nutrition guide.

Mesomorphs are those who have naturally athletic bodies and respond quickly to exercise. You can lose weight quickly, but can also gain weight quickly too.

For more information on body types and to find out which body type you are, check out my previous blog post here or you can take my free quiz here.

Your guidelines will focus on reducing your overall body fat and building lean muscle to get lean and toned legs, without getting bulky.


With the high level of exercise, you will be doing, it is important to fuel your body and eat regularly.

Your body type does best on a balanced diet, which means eating a combination of healthy fats, protein and carbs. Try to eat fat, protein and carbs at each meal (and snack, if you can).

I also recommend eating smaller meals more frequently, (i.e. every 2-3 hours). This will prevent overeating and also help control your insulin levels.


You should not restrict any certain food types and should have a diet consisting of balanced carbohydrates, proteins and fats. A good macronutrient breakdown is:

  • 35-40% carbohydrates
  • 30-35% protein
  • 30% fat
macros for each body


The majority of your carbs should be consumed around breakfast and post-workout when your body needs it most.

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.

Make sure your carbs are coming from healthy and low GI carb sources such as fruit, vegetables, wholegrain bread, quinoa, oats and brown rice, rather than white, sugary or processed carbs.


Regular cardio will be a key factor in keeping your body from gaining fat and also for reducing body fat on your legs.

Here are some key guidelines to help you get those desired skinny legs:

  • 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


As your body type can build muscle quickly, you need to be careful of the exercises that you do so you don’t pack on lots of muscle.

I recommend using light weights and resistance bands (or just body weight) and keeping your repetitions high.

Focus more on endurance rather than strength in your resistance sessions (to prevent bulking). Here is an example of a lighter resistance circuit you can do to tone up without adding bulk.

HIIT workouts are also great for your body type so some of your resistance training sessions can be HIIT. Just be wary of building too much muscle with weighted HIIT workouts and lots of leg focused exercises.

Here is an example of a full body HIIT workout that won’t bulk up your legs.


You should aim to have 3 cardio only days. High-intensity cardio such as running on a flat surface and at a steady pace works best for fat loss without bulking.

To challenge yourself, you can make one of these cardio sessions high-intensity interval cardio (read my blog post on how to do intervals for lean legs).

Power walking is one of the best forms of exercise for reducing body fat on your legs, so I recommend doing as much as you can!

As a minimum, aim for 30-60 minutes of power walking on most mornings (preferably on an empty stomach).

To find out more about why power walking is essential for leaning out legs, read my blog post here.

how to get skinny legs mesomorph


You should have at least one rest day. It will help prevent overtraining and injury.

Remember that you don’t get fitter and stronger during your workout, this happens afterwards during recovery. If you can’t stand the thought of having a rest day, you can have an active recovery day and do something light such as a walk or yoga class.


You may notice muscle definition and strength before you notice significant fat loss. This is OK, however, make sure you’re keeping up with the cardio to reduce your body fat, particularly on your legs.

It is normal for your legs to be the last place your notice weight loss, so if you’re seeing fat loss in your upper body and stomach, then you’re on the right track to getting rid of that stubborn fat on your legs!

Remember that these are a guide only, and everyone’s bodies will be different and respond differently to exercise.

If I have suggested something that doesn’t seem to be working for you, then change it! If you’re gaining more muscle than you would like, then reduce your weights and increase your cardio. It’s your body, so do what makes you look and feel your best!

Overall, though, I hope that I have been able to provide some information to help.


I should also mention my 3 Steps to Lean Legs Program is designed to help you get gorgeous lean legs without the bulkiness.

There are 3 versions of my program, one for each of the 3 body types. Mesomorph version of the program is designed specifically for mesomorph body type. It combines the right type of cardio and resistance training.

My program also contains an 8-week meal plan and the mesomorph version has your ideal macronutrients ratio. 

That way you can be sure you’re going to get the best possible results :)

Love Rachael xx

256 comments on “How To Get Skinny Legs: Mesomorph Guidelines”

  • Sophia says:

    Hi, I am a 16 year old girl who’s looking to get skinny legs, and basically just a lean and toned body. I definitely can’t purchase your lean legs book as that would be using my mother’s money and she wouldn’t get me the book anyhow. My question is, can I use your clean eating and workout archive mesomorph guidelines using the program I made myself below and get the same results, like if I were using your book?

    Here is the workout and diet program I made myself, pls tell what you think of it for a mesomorph.

    10 000 steps (30min fasted cardio + more throughout the day) 5x a week

    60 minutes horse riding 2x a week

    20-30 minutes Light resistance training 3x a week (upper body, lower body, and full body)

    20min running 3x per week (once slow, once fast, once HIIT)

    So basically, some days I will do running and walking only, other days I’ll do resistance training, horse riding and maybe walking.

    My diet:
    30% fat
    40% carbs
    30% protein
    I’ll be following the clean eating guidelines you posted

    So basically, my main question is, if I follow this program I made, will I get the same results on my body like if I were using your book?
    What do you think of my program? Is horse riding a good sport for my goals (I’ve been doing it for 3 years now)?
    And, do my running steps count when doing the 10 000 steps?

    Pls answer :)


    • Diana - Lean Legs Support says:

      Hi lovely,
      Your plan looks great and you should be able to get good results if you stick to it. :) Horse riding sounds awesome, but it won’t affect your results significantly. Walking and running are the best workouts for slimming down the legs and should be done as separate sessions. Running doesn’t count into your walking steps, but you don’t have to overdo it (20 minutes is fine).
      Wishing you all the best! xx


  • Juliette says:

    Hi! Thank you so much for your tips. I’ve been following them for about 2 weeks now, and I have already lost 2cm around my upper thighs!
    This is great!

    • Diana - Lean Legs Support says:

      Hi lovely!
      Yay :) I’m so happy for you!! That’s a great progress in such a short period of time so you should be very proud of yourself. Keep up the great work! xx


  • Terry says:


    Can I run then walk afterwards to finish the workout e.g run the first 30min then walk the next 30min? Thanks

    • Diana - Lean Legs Support says:

      Hi lovely,
      Of course, feel free to do the run or circuit first and finish it with as much walking as you can! :) xx


  • Amanda says:

    Hi Rachael,

    How do you feel about dance cardio for mesomorphs? Is this kind of exercise likely to bulk me up?

    I generally do about 15-20 minutes of it at home after a resistance workout (and it’s fun, so I hope it’s okay!).

    Thank you,


    • Diana - Lean Legs Support says:

      Hi lovely,
      I think dance cardio is great! It won’t slim down your legs like walking and running will, but it shouldn’t make you bulky either. :) xx


  • Shawn L. Garry says:

    Hi Rachael,
    I’m a busy mom with a full time job and a lot of community volunteer work. There is no way I have the time to walk 45 min. every morning plus fit in running and strength training on top of that. Do you have any recommendations on how to plan my routine for someone who only has one hour 5-6 days a week to workout.

    Thank You so much

    • Diana - Lean Legs Support says:

      Hi lovely,
      I know that reaching your fitness goals can be hard, especially when you have a busy schedule.
      I would recommend walking or running for 30 minutes and doing resistance training for another 40 minutes, 3 times per week. On remaining days you can do cardio only. Walking throughout the day also counts! :)

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


  • Rachel says:

    Hi rachael!
    I’m not very sure of which resistance training to do, can you please give me some exemples or videos. Also I hate running and walking what other type of cardio can i do?

  • Karolina says:

    Hi hi ! I’m very confused on what to do .
    I’m I doing high intensity running AND power walking in one day ? I walk about 1,500 -20,000 steps a day without trying all day does that count as my power walk everyday ? And how long should I run for and how many days and what speed ?
    Lastly is 15lb weight a bit to heavy and should be avoided and use 5lb weights instead ? To avoid the extra bulk just really lean in 5’2 so not sure how to not stock myself up .

    • Diana - Lean Legs Support says:

      Hi lovely,
      I would suggest steady state running instead of interval running. You can run for about 20 minutes and aim for a speed of 10-12km/hr or 6.2-7.5mph. It’s recommended that you walk for at least 45 minutes per day. Walking throughout the day also counts, but it’s best if you can walk for about an hour without breaks.
      As for the weights, it’s best if you choose 5-11lbs as heavier weights might bulk you up.

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

      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).

      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


  • celebrian says:

    Hello! Great post! I would like to tone up my arms faster (very flabby triceps) and am wondering if it would be a good idea to hold my ankle weights in my hands while doing my 1 hour power walking? Will it help to tone up my arms or just add unnecessary bulk? thanks!

    • Diana - Lean Legs Support says:

      Hi lovely,
      I would recommend doing more resistance workouts for your arms. You don’t have to run holding the weights, but you can add them to resistance workouts. You can find a great workout for lean arms in this blog post! :) xx


  • Cheryl says:

    Hi Rachel,

    Firstly, woud like to commend that am greatly impressed by your website and your great workout plans that cater to different types of body structures.

    Have tried your HIIT workout & it’s really awesome. May i know if it’s normal that the body muscles swell slightly after the workout? Cause i felt that way after the workout.

    Hope to hear from you soon.

    Thanks & best regards,

    • Diana - Lean Legs Support says:

      Hi lovely,
      Thanks a lot for your kind words :) I’m so glad you enjoyed the workouts!
      Yes, it’s totally normal to feel sore after an intense workout. It should go away within 2 days or so.
      Please have a read of this blog post for some great tips on how to relieve muscle soreness! xx


  • Taylor Zimmet says:

    I am about to finish the Lean Legs programme in a few days. Do I restart the programme? Do I incorporate this format of exercise programme and come up with my own regime ?

    Many thanks,

    • Diana - Lean Legs Support says:

      Hi lovely,
      I recommend taking a short break for a week and doing another round of the Program for even better results or maintenance.
      You can also add some ankle weights, gliding discs and resistance bands (if you haven’t already). If you feel like you need more variety after that, you can combine the program with some of the workouts that won’t make you bulky (e.g. pilates, yoga, swimming, boxing).
      I can’t wait to see your results! xx


  • Leave a Reply

    Your email address will not be published. Required fields are marked *


    This site uses Akismet to reduce spam. Learn how your comment data is processed.