Girl’s 30 Day Weight Loss Challenge Day 11
🔥 Day 11 Workout Focus
Day 11 targets inner thighs, outer thighs, hips, and glutes. These exercises help shape the lower body and burn stubborn fat effectively
⏱️ Workout Details
•Duration: 20–25 minutes
•Equipment: No equipment
•Level: Beginner to Intermediate
🏃♀️ Warm-Up (5 Minutes)
1•Side Leg Swings – 1 minute
2•Hip Circles – 1 minute
3•Marching in Place – 1 minute
4•Squats (Slow) – 15 reps
5•Standing Side Bends – 1 minute
💪 Thigh & Hip Fat Burner Workout
1️⃣ Sumo Squats
•15 reps × 3 sets
•Targets: Inner thighs, hips
2️⃣ Side Lunges
•12 reps each side × 3 sets
•Targets: Outer thighs, glutes
3️⃣ Glute Bridge
•15 reps × 3 sets
•Targets: Hips, lower body
4️⃣ Standing Side Leg Raises
•20 reps each side × 2 sets
•Targets: Hip fat, thighs
5️⃣ Wall Sit
•Hold 30–45 seconds × 2 sets
•Targets: Thigh strength
6️⃣ Jump Squats (Low-Impact Option)
•12 reps × 2 sets
•Targets: Fat burn & toning
🧘♀️ Cool Down & Stretch (5 Minutes)
•Standing quad stretch
•Butterfly stretch
•Seated hamstring stretch
•Deep breathing (1 minute)
🥗 Diet Tips for Thigh & Hip Fat Loss
•Drink warm water in the morning
•Avoid sugar & fried food
•Add protein (eggs, dal, paneer)
•Eat more vegetables & fruits
🌟 Benefits of Day 11 Workout
✔ Reduces thigh & hip fat
✔ Shapes legs & glutes
✔ Improves lower body strength
✔ Boosts metabolism
⚠️ Important Tips for Girls
Keep posture correct
Don’t rush exercises
Stay consistent for visible results
👉 Next: Day 12 – Arm Fat Burner & Upper Body Toning Workout for Girls
