25 days slim thigh challenge

About this 25 days slim thigh challenge

25 day slim thigh challenge

Intensity level: intermediate

Benefits: strengthens and tones the thigh muscles, also calorie burning due to the high number of reps

Safety: please read the general safety information here

Warm up: you should warm up your muscles and joints by doing the warm up exercise shown in the exercise instructions section below.

What you need: for the floor exercises (hamstring and leg lifts) you’ll need some cushioning for your knees, ideally an exercise mat. See an exercise mat buying guide here.

 25 days slim thigh challenge chart

The challenge is split into 2 pairs of exercises. On one day you do standing exercises (squats & lunges) and on the next you do floor exercises (hamstring curls & leg lifts). The chart below gives the number of sets and reps of the exercises for each day. When you’ve done both exercises for the number of reps given, that’s one set. Repeat for however many sets are given for each day.

For the floor exercises, do the reps given on each leg. For example on day 2 do 12 hamstring curls on each leg and 12 lifts on each leg. The number of sets and reps gets quite high as the challenge progresses. This helps to achieve a fat burning effect. Exercise instructions are below the chart.

25 days slim thigh challenge chart

Exercise instructions

Warm up

Before doing the exercises each day, do 12 knee lifts on each leg to warm up your muscles and joints:

Knee lift

Challenge exercises



Hamstring curl

Side lying leg raise

About muscular endurance training

Muscular endurance training is a form of exercise that focuses on improving the ability of muscles to sustain repeated contractions for an extended period. It is distinct from muscular strength training, which focuses on maximizing the force a muscle can exert against resistance.

Benefits of muscular endurance training:

  • Improved cardiovascular health: Muscular endurance training elevates the heart rate and promotes blood circulation, which strengthens the heart and improves overall cardiovascular fitness.

  • Enhanced stamina: Regular muscular endurance training increases the ability to perform activities for an extended duration without fatigue. This enhanced stamina benefits various aspects of daily life and athletic performance.

  • Increased calorie expenditure: Muscular endurance training burns a significant amount of calories during and after exercise, contributing to weight management and fat loss.

  • Reduced risk of injury: By strengthening muscles and connective tissues, muscular endurance training can help prevent injuries caused by muscle fatigue or overuse.

  • Improved muscle efficiency: Muscular endurance training enhances the ability of muscles to utilize oxygen and nutrients efficiently, allowing for sustained activity without exhaustion.

Related to slim thigh challenge

Squat and lunge thigh workoutSlim thighs challenge


Further reading

NASM blog – muscles used in squats