Walk with purpose to tone your legs.
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Walking is one of the most basic aerobic exercises out there, but that doesn't mean it's not effective at helping you tone your legs and trim the fat. The Centers for Disease Control and Prevention lists walking as one of the best low-impact aerobic exercises for beginners. It's an inexpensive way for people of just about any fitness level to start shaping and toning their body. Losing the weight may be quicker than you think.
Tip
How long walking to tone the legs takes you is up to your determination and willpower. You know you have to change your diet —for the better — and you know you have to amp up your walking workouts. Keep those two goals at the forefront of your mind and start toning those legs.
How to Lose Weight
Losing weight is all about creating a calorie deficit or burning more calories than you take in. Walking can help you burn calories, so it can certainly help contribute toward a calorie deficit. Since there's no such thing as "spot reducing" fat from your legs — with the exception of weight-loss surgery — you aren't in control of where your body burns away the fat during each workout. However, since you're exercising your legs while working, you will be shaping and toning the muscles in your legs, which can help speed up your results.
Calories Burned per Hour
The intensity level at which you walk plays a major role in how many calories you burn. For instance, Harvard Health Publishing created a chart for calories burned in 30 minutes of activity. A 185-pound person burns 178 calories per half an hour walking at 3.5 mph.
That same 185-pound individual can burn 200 calories in the same amount of time by increasing the pace to 4.5 mph. The higher your intensity, the more calories you'll burn and the faster you'll see results.
Walking Benefits for Legs
Using the example of a 185-pound person, it would take about 10 workouts, walking at 3.5 mph for 60 minutes, to burn the equivalent of 1 pound of body fat. This doesn't factor in the muscle gained by walking, which will vary from person to person based on gender, age and intensity level.
Muscle tissue burns four times as many calories as fat, so the muscle you get from walking can also help you lose more weight. This means that you can realistically trim some of the fat from your legs and tone them within a month or two by walking briskly every day for 60 minutes per session.
Ramp It Up
After you've walked for several weeks, the workout may become too easy for you, and the results may start to slow or completely stop. This is known as a fitness plateau. Overcome this problem by increasing the intensity; tackle some hills or challenge yourself by speeding up the pace. If you walk on a treadmill, you can ramp up the intensity by increasing the incline. By adding that extra intensity to your workout, walking will speed up the results significantly.
FAQs
You're likely to see some results two to four weeks after starting a leg exercise program. This includes slightly better stamina and a little muscular definition. However, depending on your starting fitness level, it usually takes three to four months to really notice and tell improvements in leg strength and stamina.
How long does it take to tone legs by walking? ›
Muscle tissue burns four times as many calories as fat, so the muscle you get from walking can also help you lose more weight. This means that you can realistically trim some of the fat from your legs and tone them within a month or two by walking briskly every day for 60 minutes per session.
How long does it take to firm up flabby legs? ›
You can see small results in even two to four weeks, after you begin a leg workout. You will have better stamina, and your legs will look a little more defined. But all in all, depending on your fitness levels, it does take three to four months for any remarkable difference.
Will walking tone my flabby legs? ›
Aerobic activity like walking is one of the best exercises to tone legs.
Will walking 30 minutes a day tone legs? ›
A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped. Walking tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints to your muscles.
Does walking slim down legs? ›
A low-impact way to lose calf fat is by walking often. As you get older, going for walks is a worthwhile way to get moving without putting too much pressure on your body. A daily walk also keeps your calf muscles from becoming large and bulky.
How soon will I see results from walking? ›
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
Will walking tighten loose skin on legs? ›
“It is physiologically impossible to tighten skin on a specific spot with ANY exercise - that's not how the body works. However, some more vigorous types of exercise can help increase whole body skin firmness (again, not on specific spots), albeit very slowly.
How to firm up jiggly thighs? ›
Include lower body exercises such as lunges, wall sits, inner/outer thigh lifts, and step-ups with just your body weight. The key to strengthening the legs without bulking up is to keep the reps high (at least 15 reps per set). Perform three rounds of each exercise with minimal rest between each movement.
How can I tighten my legs and tone fast? ›
The 25 best bodyweight leg exercises
- Squat.
- Wall squat.
- Wide leg open toe squat.
- Goblet squat.
- Squat into side leg lift.
- Reverse lunge.
- Stationary lunge.
- Good mornings.
How to do it:
- Stand with your heels six inches in front of a chair or bench.
- Hold your arms out in front of you for balance as needed. ...
- From here, bend your knees and hips to sit back until your glutes touch the chair.
- Pause, then push through your heels to return to standing. ...
- Do two sets of eight to 12 reps.
Popular exercises to help reduce and eliminate thigh fat and cellulite include cardio and high-intensity interval training (HIIT) exercises. Thigh fat exercise includes: Brisk walking. Low-impact and water aerobics.
How to tighten thighs in 2 weeks? ›
Incorporate exercises like squats, lunges, and cycling to specifically target the thigh muscles. These exercises not only help to tone and strengthen the muscles in the thigh area but also contribute to overall fat loss. It's important to remember that creating an energy deficit is crucial for weight loss.
How long should you walk to tone legs? ›
Walk for at least 30 minutes a day.
If walking is your main source of exercise, set a goal of logging at least 30 minutes a day. If weight loss is your goal, aim for longer walks of 45-60 minutes when you can. Some people also find that setting a step goal — like 10,000 steps a day — helps motivate them.
Is walking alone enough exercise? ›
But is just walking enough exercise? It can't do everything. Federal physical-activity guidelines recommend at least 150 minutes of aerobic physical activity a week, plus two or more sessions of muscle-strengthening activities involving all major muscle groups per week.
What happens if you walk 30 minutes a day for a month? ›
Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
How to get toned legs quickly? ›
Activities to tone legs fast. Walking, jogging, and stair climbing are some of the best exercises to tone legs. Walk whenever you can. As you get stronger, you can try jogging or running.
How long does it take to tone legs and get rid of cellulite? ›
Subcision treatment may yield results as soon as one month after the first treatment. Retinol creams require at least six months of use before you see noticeable results. Exercise may take at least two to three months.
How long does it take to see muscle tone in legs? ›
While results may not always be fast, creating a solid strength training routine should show you noticeable muscle gains in a few weeks to several months.
