Fat Burning Workouts

How To Reduce Hips and Thighs In 15 Days

Learn how to tone and shape your legs to look better in dresses, skirts and those slim fit jeans! 

For many of us women, losing unwanted fat around your hips and thighs is the #1 goal of hitting the gym. This improves your self-confidence in nice dresses and just makes you feel happier about yourself in general.

However, many women also fall prey to bullsh*t that can be found on the internet. You’ve no doubt seen adverts like “drink this and lose 1 pound” etc.

Well, here at SpotMeGirl, we want to provide you with advice that’s actually going to help you see results – so you never waste your money on useless bullsh*t again!

Take a look:

Losing Fat

The Truth About ‘Spot Reducing’

We told you that we are going to be honest with you, girl. So let’s start with the truth – that it’s basically impossible to ‘spot reduce’.

That means you won’t lose fat just around your abs by performing crunches all-day. Consequently, you’re not going to only lose fat around your hips and thighs by performing squats – although it’ll help tone them up.

So what you need to do is lower your overall body fat percentage. This will result in fat loss everywhere, including your hips and thighs.

But remember that everyone loses fat in different areas faster than others. For example, you might lose fat around your face before your stomach. And you don’t decide where it comes off first either.


This stands for ‘Total Daily Energy Expenditure’ and it’s basically the amount of calories you need to maintain your weight everyday; it takes into account everything from walking to work, exercising, and even fiddling with your pens.

So in order to lose fat and weight, it’s critical that you stay under your TDEE, or you simply won’t lose any body fat. It really is as simple as that.

So how do you work out your TDEE? We’ve found an easy-to-use online calculator here: https://www.instantknockout.com/ik/how-many-calories-fat-loss/


As we mentioned just above, you need to watch your calories. There are some fitness models out there that just eat clean and don’t calculate their intake, but to get started and ensure results, we strongly recommend that you keep track of your calorie intake.

Ultimately, losing body fat and weight is a matter of calories in v calories out. If you eat less calories than you burn-off, then you WILL lose fat – that’s a fact, honey.

So calculate your TDEE and track your calories to melt fat on your hips and thighs!


Diet Advice

While tracking your calories will significantly improve your chances of success, there are other ways to make sure that your hard work pays-off.

We’ll expand on this below…


By adding thermogenic nutrients to your diet, you can really boost your metabolic rate; this will help your body burn calories at a slightly higher rate throughout the day.

Why is this important? Well, burning more calories will make it easier for you to lose body fat around your hips and thighs.

There’s a ton of things that people say are thermogenic, but there’s also as many bits of science disproving these ingredients.

We’ve cut through all that rubbish though and found these to be the best thermogenics for burning fat:

Green Tea 


You can’t be surprised to see this here. Green tea is known for its health-boosting abilities, and has even become popular as a fat burner ingredient too.

This is because green tea has proven to promote fat loss by raising your metabolism in numerous studies.

How does it work?

Well, green tea contains high amounts of catechins; these have shown to be responsible for green tea’s thermogenic, fat burning effects.

So basically, adding green tea (or green tea extract through supplementation) is a sure-fire way of helping your body get-rid of fat.


A study by Maki et al.,[1] aimed to determine whether green tea had any effect on fat loss. To do this, 132 participants were split into 2 groups and given either green tea catechins or a placebo.

After 12 weeks, the results showed that green tea is capable of significantly promoting fat loss.

Here’s the official conclusion from the study:

“These findings suggest that green tea catechin consumption enhances exercise-induced changes in abdominal fat and serum TG.”

Cayenne Pepper


If you’ve ever eaten a cayenne pepper before, then you’ll know exactly how it works; its ‘spice’ is what raises your body temperature and metabolism – making it a reliable thermogenic nutrient to add to your diet.

So how does it work? Well, ‘capsaicin’ is the molecule that’s responsible for chilli peppers being ‘spicy’.

As we mentioned, it’s hard to argue against this after you’ve eaten one. But for the haters, we’ll take you through some studies that prove capsaicin to be effective.


Pilou et al.,[2] analyzed between 20-30 subjects aged between 18-50 for this study. They were given capsules containing capsaicin, with their energy expenditure measured over 36 hour sessions in respiration chambers.

After 4 sessions has been completed, the study found that capsaicin was able to increase the energy expenditure of subjects (therefore helping them lose body fat).

Here’s the exact wording of the study’s results:

“Consumption of 2.56mg capsaicin per meal promotes fat oxidation in negative energy balance.”



If there’s one nutrient that everyone will know, it’s definitely caffeine; this is because it’s found in commonly consumed products such as tea and coffee.

Basically, the main reason caffeine is supplemented is because it’s able to raise your energy levels. However, this stimulant has also shown to be an effective thermogenic too.


A clinical study by Riedel et al.,[3] measured the effects of caffeine as a thermogenic agent.

We won’t bore you with all the scientific jargon, but the study concluded that caffeine was able to boost your metabolic rate in certain dosages.

Here’s the official conclusion from the study:

“We provide evidence that caffeine stimulates thermogenesis.”

Fat Burner Supplements

It’s easy for us to tell you to consume the thermogenics mentioned above. But you can’t forget that many people don’t enjoy eating spicy food, or drinking 5-6 cups of green tea per day.

For this reason, we find consuming fat burner supplements containing these thermogenics to be a much more efficient way of adding them to your diet.

But the problem is that many fat burners contain the wrong ingredients; that’s why some fat burners have gained a bad reputation in the past.

We didn’t want you to suffer from this, so Team SpotMeGirl has spent the last year trying different products. And we finally found a fat burner that we can recommend.

Take a look:

Instant Knockout CUT

Instant Knockout CUT

Key Benefits

  • Accelerates fat loss in unwanted places – thermogenic nutrients in Instant Knockout CUT ensure your hard work results in noticeable changes to your figure.
  • Stay energized at all times – escape the ‘exhaustion’ feeling while you cut calories and follow a clean diet.
  • Avoid junk food and sugary snacks – find it easier to reduce your calorie intake to finally sculpt your dream bikini body.

Any Drawbacks?

  • Premium price – Instant Knockout CUT costs more than ineffective, budget fat burners.
  • You can only buy from its official site: www.InstantKnockout.com

Main Features

Endorsed by professional athletes and world-renowned fitness model, Alexia Clark (The ‘Queen of Workouts), Instant Knockout CUT is tried-and-tested to work.

It contains the perfect mixture of thermogenics, including green tea extract and cayenne pepper powder, to help you lose fat faster than before.

The sensible dosage of caffeine anhydrous ensures that you benefit from energy boosts – while staying safe from jittery side effects that you might have suffered with other fat burners.

But what really makes Instant Knockout CUT stand-out is the addition of Glucomannan; this is a fiber that safely expands in your stomach, helping you feel full and satisfied between meals (so you stay away from junk food and snacks).

To Buy, Visit
» www.InstantKnockout.com «

Or check out our top fat burners for women here:

Best Fat Burners For Women

Workout Plan For Fat Loss Around Hips & Thighs

The reason why we’ve placed the workout plan secondary to our diet advice, is because your diet will determine whether you succeed in your fat loss journey.

Saying that, a great workout plan always helps you burn extra calories and tone-up your muscles.

So we’ll provide you with an example workout plan you can follow, to shape your hips and thighs:

Example Workout Plan

Barbell Hip Thrusts


This is a great exercise to help tone-up your hips and glutes. If you’re not sure about what to do, then check out the picture above and you’ll get the general idea.

Have something sturdy and comfortably to lean your back on (usually a workout bench). Then place the barbell on your hips and use your hips and glutes to thrust the barbell upwards.

Keep the movement controlled and work your muscles as hard as possible.

What to do: 

  • 4 sets of 12 barbell hip thrusts
  • 1 minute rest between sets



Squats are one of the ‘big three lifts’ that bodybuilders consider to be extremely important.

It’s a compound exercise that works numerous muscles in your body, including your hips and thighs. Most of you will know that squats also help build-up your booty too!

What to do: 

  • 4 sets of 12-15 squats
  • 1 minute rest between sets

External Hip Raise


As you can see from the name of this exercise, it’ll work your hips.

You perform this exercise using a resistance band; tie it around your ankles so there is enough resistance when lifting your leg upwards while lying on your side (see picture for reference).

What to do: 

  • 12-15 sets of external hip raises
  • 1 minute rest between sets

Box Jumps


This is the last exercise of your hips and thighs focused workout, but it won’t be easy.

You’ll know what to do after seeing the picture above; basically jump onto a box, then back down again (making sure the box isn’t out of your ‘jump reach’).

Perform 10 box jumps per set, resting for 1 minute between.

What to do: 

  • 4 sets of 10 box jumps
  • 1-2 minute rest between sets


You should now know the basics to get started on your fat loss journey. Remember that anyone who tells you ‘spot reducing’ body fat around your hips and thighs is possible, is lying to you, girl!

Instead, aim to lower your overall body fat percentage; this will ensure that you lose weight around your target areas, as well as others too.

If you don’t enjoy eating or drinking the most effective thermogenic nutrients, then we recommend that you try out Instant Knockout CUT. This fat burner is tried-and-tested to work, and it certainly helped Team SpotMeGirl trim the pounds! Or feel free to check out our top list!

Best Fat Burners For Women

In terms of your workout, you can continue following any lower body orientated routine you like. But we’ve given you a strong example workout to follow, for those new to the gym!

Let us know if you have any questions in the comments section below?


[1] Maki, K. C. Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults. J Nutr. 2009 Feb; 139(2): 264-70.

[2] Pilou, J. Acute Effects of Capsaicin on Energy Expenditure and Fat Oxidation in Negative Energy Balance. PLoS One. 2013; 8(7): e67786.

[3] Riedel, A. Caffeine dose-dependently induces thermogenesis but restores ATP in HepG2 cells in culture. Food Funct. 2012 Sep; 3(9): 955-64.

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