It's really difficult to maintain a fit and strong shape once you obtain it. It's crucial to work hard in order to keep your body in shape. That's why we want to show you this seven day challenge that can help you lose thigh fat, get rid of the orange peel look and build strong flawless legs. Are you interested?

The main advantage of this workout is that you can do it at home. You will need a mat, a chair, a set of dumbbells, a timer, and a bench.

If you combine a healthy diet and regular training routines, you will burn extra fat and get your dream body. Follow these five diet rules and perform leg exercises every day and your legs will become fit and flawless. Scroll down to see the diet rules and seven-day workout schedule. It's time to start changing your life!

Follow these diet rules:

#1. It's essential to drink 2.5 liters of clean water per day.

#2. You are not allowed to drink soda, store-bought juices and alcohol drinks.

#3. Avoid eating junk food and processed food.

#4. Balance your diet with healthy products such as greens, vegetables, berries, fruits, dairy products, lean meat, fish, nuts, seeds and whole grains.

#5. Eat small portions five-six times a day.

READ MORE: Fitness trainer gives 10 best exercises for women weight loss

#1. Deadlifts

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Credit: BetterMe

#2. Side lunges

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Credit: BetterMe

READ MORE: These effective exercises help you tighten your butt and tone abs

#3. Jumping jacks

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Credit: BetterMe

#4. Step ups

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Credit: BetterMe

#5. Prisoner squats

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Credit: BetterMe

#6. Walking lunges

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Credit: BetterMe

#7. Spartan bows

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Credit: BetterMe

#8. Genghis khan (or burpee)

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Credit: BetterMe

#9. Inner thigh lifts

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Credit: BetterMe

#10. Forward skaters

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Credit: BetterMe

#11. Jump squat

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Credit: BetterMe

Seven-day workout schedule

Day 1

Perform twenty stiff-legged deadlifts.

Take a break for ten seconds.

Perform twenty side lunges (ten on each leg)

Take a break for ten seconds.

Perform thirty jumping jacks.

Take a break for ten seconds.

Perform twenty step ups (ten on each leg)

Take a break for ten seconds.

Perform twenty-five prisoner squats.

Take a break for ten seconds.

Perform twelve walking lunges (five on each leg)

Take a break for thirty seconds.

Day 2

Perform thirty spartan bows (fifteen on each leg) – you may use a chair.

Take a break for ten seconds.

Perform thirty side lunges (fifteen on each leg)

Take a break for ten seconds.

Perform twenty power jumping jacks.

Take a break for ten seconds.

Perform fifteen genghis khan.

Take a break for thirty seconds.

Day 3

This is your recovery day.

Day 4

Perform fifty prisoner squats.

Take a break for ten seconds.

Perform twenty power jumping jacks.

Take a break for ten seconds.

Perform thirty inner thigh lifts (fifteen on each leg).

Take a break for ten seconds.

Perform thirty forward skaters (fifteen on each leg).

Take a break for ten seconds.

Perform twenty-five jump squats.

Take a break for ten seconds.

Perform twenty walking lunges (ten on each leg) use dumbbells.

Take a break for thirty seconds.

Day 5

Perform thirty spartan bows (fifteen on each leg)

Take a break for ten seconds.

Perform thirty side lunges (fifteen on each leg)

Take a break for ten seconds.

Perform twenty power jumping jacks.

Take a break for ten seconds.

Perform fifteen genghis khan.

Take a break for thirty seconds.

Day 6

This is your recovery day.

Day 7

Perform fifty prisoner squats.

Take a break for ten seconds.

Perform twenty power jumping jacks.

Take a break for ten seconds.

Perform thirty inner thigh lifts.

Take a break for ten seconds.

Perform thirty forward skaters.

Take a break for ten seconds.

Perform twenty-five jump squats.

Take a break for ten seconds.

Perform twenty walking lunges (ten on each leg) use dumbbells.

Take a break for thirty seconds.

READ MORE: 7-minute intense HIIT workout to tone whole body

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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