Leg workouts for women to help lose cellulite on a budget

Learn how to fight cellulite with these leg workouts for women.

Legs + cellulite = a woman’s nemesis. 

The hardest body part for me to train and show results was my legs.  I need to do a lot of volume to get any results.  But don’t confuse volume with weight. 

Legs and cellulite is one of the most complained about body parts – next to core.  Especially for women. 

We tend to carry a lot of our weight either in our legs or in our core.  Some women carry almost all of their extra weight below the belt leaving them with a pear shape. 

There are a few things that can cause leg fat and there are a few ways to lose the fat around your legs.


First off, it doesn’t matter HOW MANY LEG EXERCISES YOU DO if you are eating junk.  Unless you are 23 years old with the metabolism of a BEAST and hormones in perfect balance – you will need to pay attention to what you are eating.

Second, cellulite LOVES sugar……so if you love having cellulite….keep eating sugar.  Simple. If you want to get rid of cellulite….cut back or eliminate all processed sugars, alcohol and anything else that comes in the form of sugar (honey, agave, brown sugar, dextrose, maltodextrin and artificial sweeteners).

Third, you need a few good leg workouts for women to do FREQUENTLY.

Yup, this is going to take work.  There’s no quick fix or magic tape or potent potion you can take to lose leg fat.

lost a pound


If you can’t get to a gym or if you can’t afford a gym membership – no worries.  You can still get A LOT of work done without all that gym equipment.

In fact, for fitness model type lean legs it’s best to work them unilaterally (single leg training) rather than doing power squats and deadlifts. 

It would benefit you to have a set of dumbbells at home.  One set of dumbbells can provide you with A LOT of workouts.

But let’s get started on how to lose leg fat with the leg workouts for women routine below :-)


WARMUP: 5-10 minutes of cardio

1aSplit squat  (a.k.a. static lunges) - 3x15-20 reps each side

1bSingle leg glute bridge – 3x 15-20 reps each side


2aSingle leg step ups – 3 x 8-10 reps each side

2bWalking lunges – 3 x 10-15 reps each side

**When you can do this whole circuit with your bodyweight – add dumbbells for intensity.

** Keep rest time between sets from 30 sec. – 60 sec. maximum


Day 2 – Plyo workout

WARMUP – 5 minutes of jogging in place, jumping jacks, jump rope or whatever combo you choose for 5 minutes

2-3 sets of 10 jump squats

2-3 sets of single leg hops 20 reps each side

2-3 sets of 10 jump lunges

2 sets of sprints (10 sec. in length)


WARMUP: 5-10 minutes of cardio

1a – 3 way lunge – 3 x 5-8 reps each leg

2aBulgarian split squat – 3 x 8-12 reps

2bSingle leg Romanian Deadlift – 3 x 8-12 reps each leg


3a Forward lean rear lunge – 3 x 8-12 reps each leg

3b – Side lying clams – 2 x 20 each side


**When you can do this whole circuit with your bodyweight – add dumbbells for intensity.

** Keep rest time between sets from 30 sec. – 60 sec. maximum


Day 4 – 10 minute cardio workout (perform 3 times (for a total of 30 active minutes) with a 3-5 minute break in between each workout). 

** This is just one example of a 10 minute workout.  If you have others definitely use those too.

Day 5 - WORKOUT A (repeat workout A above)

Day 6 – some form of cardio (ex: walking, walk/run, tennis, group sport, etc.)

Day 7 – REST

Follow this "leg workouts for women" plan for 4-6 weeks.  BUT..... you cannot just eat whatever you want (although we all wish we could).  If you want things to change.....you have to change what you do.

And you have to change what you eat.

Sorry.....had to add that too :-)


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