Break out those sundresses and short shorts!
It’s that time again—shorts, sundresses, and sunny days are calling. Our 7-day summer legs challenge is designed to boost confidence and target trouble zones, specifically in the thigh area. Beautifully toned and defined legs can now be yours 365 days a year! By performing the challenge as instructed (and following a clean-eating plan) we’ll show you how to slim saddlebags, reduce cellulite, and so much more! If you’ve been craving a fun, results-driven way to tone your legs in just a week, this challenge is for you. I’ve given it a little refresh to keep it exciting, effective, and totally doable—no gym required!
Why This Summer Legs Challenge Works
Our summer legs challenge is ultra-popular for several great reasons, including but not limited to:
- It’s comprised of effective, 30 minute or less workouts that easily fit into your busy day.
- The leg workouts require minimal equipment—all you need is your body and maybe a chair, making them easy to complete from anywhere!
- The daily structure keeps you consistent (and honest!)
How this Lower Body Exercise Challenge Works
This challenge consists of 7 workouts over the course of 7 days. The workouts will take 30 minutes or less to complete. Each day, the focus will shift slightly between glutes, hamstrings, quads, and calves to help you build a beautifully balanced lower body.
The routines below will be performed as circuits. Circuit training involves the completion of all exercises in the routine, one after the other, with little to no rest between exercises. Each completed circuit is followed by a short rest period before starting the next round.
And remember, you’ll want to eat healthy in order to maximize results! We’ve got great healthy recipes and meal plans to choose from! Lets get to it!
Daily Circuit Workout Breakdown
Sunday
Complete 2 circuits:
- 50 Prisoner Squats
- 20 Power Jumping Jacks
- 30 Inner Thigh Lifts
- 25 Jump Squats
- 20 Walking Lunges
Rest 30 seconds before the next circuit.
Monday
Complete 3 circuits:
- 20 Stiff-Legged Deadlifts
- 20 Side Lunges
- 30 Jumping Jacks
- 20 Step-Ups
- 10 Walking Lunges
Rest 30 seconds before the next circuit.
Tuesday
Complete 3 circuits:
- 30 Side Lunges
- 20 Power Jumping Jacks
- 20 Stiff-Legged Deadlifts
- 25 Hip Bridges
- 25 Calf Raises
Rest 30 seconds before the next circuit.
Wednesday
Rest/Recover Day: Keep moving, spend 30 minutes walking, biking, or swimming. Don’t forget to stretch afterwards, too! We’d love for you to try our Full Body Yoga Flow for Beginners.
Thursday
Complete 4 circuits:
- 50 Prisoner Squats
- 20 Power Jumping Jacks
- 30 Inner Thigh Lifts
- 25 Jump Squats
- 20 Walking Lunges
Rest 30 seconds before the next circuit.
Friday
Complete 4 circuits:
- 20 Stiff-Leg Deadlifts
- 20 Side Lunges
- 30 Jumping Jacks
- 20 Step-Ups
- 10 Walking Lunges
Rest 30 seconds before the next circuit.
Saturday
Complete 4 circuits:
- 30 Side Lunges
- 20 Power Jumping Jacks
- 20 Stiff-Legged Deadlifts
- 25 Hip Bridges
- 25 Calf Raises
Rest 30 seconds before the next circuit.
My Tips to Keep You Going
Not only will these tips keep you going, but they’ll also help you get more out of your time and effort:
1. Warm-up first: 5 minutes of marching or light jogging gets your muscles ready.
2. Hydrate before and after—especially if you’re sweating!
3. Sneak in mini-moves: calf raises while brushing your teeth? Yes please.
4. Listen to your legs: sore muscles are normal—but sharp pain? Rest!
5. Want to increase the difficulty? Add in some resistance with dumbbells or bands!
6. Cheer each other on: Share your daily wins in the comments or tag @SkinnyMs on Instagram.
I did this challenge last year and loved the boost of confidence it gave me—those shorts suddenly felt a lot better! I’ve polished it up, added balance and recovery days, and remixed the order to make it more fun and effective. If you want stronger, toned, more confident legs, I’d love to have you do this with me 💕.
Post your favorite day, your sweaty selfie, or your new fave exercise in the comments.. Let’s keep each other accountable—and make these glutes (and quads!) feel the love.
More Awesome Lower Body Workouts and Programs
If you enjoyed this 7-day summer legs challenge and now know how to tone legs in a week, you might also like to try these lower body-slimming and toning routines!
- How To Get A Bigger Butt 28 Day Program
- Summer Butt Challenge
- How To Slim Down Your Thighs In 6 Moves
- 5 Best Butt Exercises to Sculpt a Firmer Booty
Be sure to like our Facebook page and follow us on Pinterest and Instagram to be the first to try out new workouts and view our latest fitness resources. Subscribe to our eNewsletter for the latest SkinnyMs content delivered straight to your inbox!
The butt challenge was so much easier than this one, which is murdering me (and I'm only on day 3!) I'm also running 3 days a week now so I hope I'm not overdoing it.
Hi!I would like to know what can substitute the light dumbbells because I only have the heavy ones.Thank you.
Kenisha, Your body weight will work for many of the exercises. There is no real substitute for dumbbells. Can you purchase a set of light ones?
Hi. Try try 2 small bottles of water.
I want to ask you about the skinny arm because I tried to with the legs and was an amazing result.
Are you referring to the Summer Arm’s Challenge?
This challenge is super popular. Hope you enjoy!
Hi. I like this idea of a challenge, but is it too intense? I can run a 10k but I can barely get through the power jumping jacks. Just wondering.
Terry, It is intense! How difficult will depend on your fitness level. Running and performing other types of lower body workouts, target muscles differently. I would recommend spreading out the challenge over 2-3 weeks in order to get your muscles prepared.
Do you really see a result in 7 days or not, even if you have a pear body shape??
lman, You will see some results, yes. This is more of a jumpstart. Continue doing some of the exercises to see more progress.
Do you just do this workout only for the week, or can you incorporate the other 7 day challenges too?
Gal, You can incorporate one other challenge, such as a cardio challenge or an arms challenge.
hi! I wanted to ask
if i did this challenge for two weeks would i see some results at all?
i will also be cleansing during this time
While it may take longer than two weeks to see a noticeable difference when you look in the mirror, the results will be taking place in the inside much sooner than that. You will feel stronger, your energy levels will increase, and your body will be more effective at burning fat and calories. The key is to be consistent over time.
Love this wbsite.
Thank you very much, Mindy.
wanted to ask
I have a big party coming up in about 2 weeks
Do you think this workout + healthy eating would slim down the inner part of my thighs by then, but still keep the outer shape of it?
Thanks <33
Hey Asia, It certainly is worth doing the workout for the next two weeks. Be sure to eat clean and eat on salad size plates. Also, drink lots of water. We’ve had lots of positive feedback with all of our summer workout challenges. After your party, find a workout program that works for you. You’ll find tons of excellent programs on our site. Keep us posted on your progress. 🙂
Hi I feel awkward to wear jeans because of my fat thighs… Is it possible to gain desiresable slim legs in a month.. how many inches can I loose with this programme?
Yashi, Everyone is different so it’s not possible to know exactly. Be sure to eat a clean diet and do cardio in addition to this workout.
Hello, will this weekly routine bulky up my legs or it will only tone them and make them slimmer? I am struggling with my inner and outer thigh fat…
Denise, It should tone them and make them slimmer.
Hello,
On my second day because i started yesterday. It’s challenging with the aore muscles but great workout. I plan to skip the rest day, will i be pushing it?
Rest is important to include in a fitness routine because it allows muscles time to recover and repair themselves so that they become stronger and better able to support a more active lifestyle. If you are experiencing any muscle fatigue at all, we would not recommend skipping the rest day. This could damage your muscle fibers more or cause injury. This would derail your progress by more than one day.
Is there an alternative for the jumping if you have bad knees?
Tina, Just choose one of the non-jumping exercises listed and sub in for the jumping ones. 🙂
How many calories does the workout burn? I love it!
Lola, That’s going to depend on the individual based on many variables, for example, height, weight, sex, etc..
How many calories does this workout burn per day?
Just did day 1 and omg it burns goood 😀
Lola, Please refer to my comment below.
Hi, I’m quite self conscious about my thigh fat and I’d like to get rid of it ASAP. Will the results show clearly after 1week?
Africa,
Everyone is different and the results depend on numerous factors, for example, current weight, diet (clean eating is important), age, etc..
First, focus on eating a healthy diet, for example, fresh veggies, fruits, lean protein, nuts, legumes, and drinking lots of water.
Second, after completing the 7-Day Challenge, continue working out and doing some of the HIIT challenges on the site. You’re on the right track! 🙂
Here’s a favorite plan among many of our readers: https://skinnyms.com/slim-down-with-the-walkrun-plan/
what is a good alternative to the step up ,i dont have tat equipment at home?
Sarah, Try lunge pulses. Complete the same number for the lunge pulse. You can see how to perform this move here https://skinnyms.com/7-day-lunge-challenge/.
Hey nice workout challenge….I’m trying to build more muscle in my legs will this workout help with that if I keep this in my go to routine?
Andre, This is an excellent workout for building more muscle. After the 7 days, be sure to switch up your routines with other leg workouts.
I have jiggly chub thighs n jiggly butt that I’m starting to lose the nice shape of, what can I do to tone n lift my butt n tone my thighs asap? Ps.. I’ve never had luck in toning these areas! I’ve always had thicker butt n thighs n smaller waist, But I tend to lose interest if I don’t see results in a minimal amount of time. PLEASE HELP ! Depression has caused a Lil weight gain n my husband isn’t as interested n we’ve only been married over a year!
Sarah, Results come with consistency and 100% commitment. After the 7-Day Challenge, look for other workouts on the our site…there’s tons to choose from. https://skinnyms.com/category/fitness/workouts/lower-body-workouts/
hi I’m going to a beach party in 8 days and i was wondering if this 7 day workout will help me get rid of my inner thigh fat and give me thigh gap
Give it a try and let us know. Everyone is different and the results will vary.
Hi, I have a massive beach party that will go over two days in exactly seven days, if I do this workout exactly will I have slimmer and toned thighs by then?
Lisa, Lisa, Everyone is different but if you do the challenge, you’ll have the most success by following it exactly. Enjoy!
Can it work for that’s has slim body And big leg
John, The results will vary depending on the individual.
is there a way to lose most of your thigh fat in one week and then build muscle? i need it now, for a special occasion. it would be disappointing to know that there was not anything for this.
Kaili, One week is pushing it. My recommendation is to do HIIT daily along with a clean eating plant.
I would love to try this challenge, however I can’t access the videos on m computer, meaning I have no idea how to do most of the exercises, and therefore cannot do the challenge!
Also I have been either working out or running nearly everyday so far this year, and my legs are only just starting to get some definition..otherwise they are still as big and shapeless as ever. Any advice?
Hi Keren, We’re working to have all videos restored. Thanks for your patience. 🙂
I am loving this. Have done 2 days so far but I am unable to do any kind of lunges (bad knee) What can I do to replace the lunges?
Hi Kelley,
We’re so glad that you’re enjoying it! A good alternative to walking lunges would be dumbbell dead lifts. You will still work your glutes, hamstrings and calves, without the added pressure to your knee 🙂
Hello! I just have a question, how can I complete this if I have school?
Set your alarm to get up in time to get this done first thing in the morning. If necessary, do half the workout in the morning and the other half later in the day, or evening.
Hii , I want to ask that which is better doing exercise in morning or afternoon or evening? And if I do this for 7 days or if I complete this 7day challenge , will my thighs be slimmer ?
That’s up for debate. There isn’t any scientific proof that one time of day works better than another. The important thing to remember, that you workout. This program will help to tone legs. Be sure to continue working out after the 7 days for long lasting results.
I have some arthritis in my left knee and have had 2 scopes. My Quad muscles have never really come back from this. Would this be an option to do to help strengthen the muscles around my knee?
Susan, This challenge is designed to tone legs. Please check with your doctor regarding any issues with arthritis and these specific exercises.
I didn’t see how many rounds. One sounds like enough, but she says a short rest before starting the next round. Enough to make about 20 min? Probably one round, huh? 😀
Hey Terri!
The number of circuits is listed right under each day, before the exercises. Feel free to perform more or less though! Whatever works best for you 🙂
Can you please explain the prisoner squats. Dr told me I couldn’t do to deep of a squat during exercise.
Hey Rhonda,
Prisoner squats are normal squats, but you keep your hands behind your head the whole time in order to target your core in addition to your lower body. Definitely check with your doctor to see what exercises you should be performing in place of squats.
Hey! Having a hard time wrapping my brain around the walking lunges. Reps and sets are confusing me. For Monday, it states 12 reps and 5 for each leg. Does that mean starting on my left, walk/lunge to the count of 12? Repeat 5 times with a left start? Then 12 steps times 5 on the right? Thanks!
Hey Kim!
It wasn’t you, it was us! That was just an error. 12 walking lunges is now 10 (5 per leg.) So you’ll alternate left, right, left, right, etc… for 10 lunges. Does that clear things up? Thank you for catching that! 🙂
Hi, I have a very important event coming up in 6 days, if I use this workout with a HITT prohram and healthy eating will the effects be visible?
Hi Monique,
Exercising regularly and clean-eating will definitely help you feel healthier and more energetic within a week’s time, but physical changes usually take at least a few weeks. With that being said, it’s never too late to begin working towards a healthier and fitter lifestyle! We have plenty of healthy eating plans and workout programs to help you accomplish this!
This is a great workout plan! This is not for beginner who just started working out, however if you are a beginner you may need to modify the first week or so then work your way to the full workout. You obviously will not burn as many calories at first but thats OK! Maybe try 1 less circuit or so til you build up. Be patient and stay with it! My whole body felt great and worked after doing this plan! Love how it changes every day so you don’t burn out! Thank you for the workout!
Thank you for the feedback, much appreciated! 🙂
Wow, some really helpful tips, and just in time for summer, thank you ❤️
It seems easier but it’s hard.I did just a week and got good results.Thanks
Fidan, Thank you for the feedback. It’s definitely challenging but well worth it. 🙂
Trying to keep track of calories burned. Have any idea the amount of calories burned for each day?
Hi, I’m not overweight or anything, I just want tonned legs will this help? Or are there specifically tonning routines? Thanks
Alice, This is a great workout for toning and building muscle. If you prefer toning only, just use less weight.