45 Minutes Intermediate Hamstrings Workout with Bodyweight
A 45 minutes fat loss workout targeting your hamstrings using bodyweight equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
45 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand with feet hip-width apart and a slight bend in the knees.
- Push your hips straight back as if closing a car door with your butt.
- Keep your back flat and chest up throughout the descent.
Lie on your back with knees bent and feet flat, then lift hips into a bridge.
Form cues
- Lie on your back with knees bent and feet flat, then lift hips into a bridge.
- Slowly walk your feet forward one at a time, extending your legs.
- Keep your hips elevated throughout — do not let them sag.
Finish strong — take the last set close to failure.
Form cues
- Kneel on a pad and anchor your heels under something heavy or have a partner hold them.
- Keep your body in a straight line from knees to head — do not bend at the hips.
- Lower yourself toward the floor as slowly as possible, resisting gravity with your hamstrings.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Hamstrings Training Tips
- *RDLs are the king of hamstring exercises — feel the stretch at the bottom and squeeze at the top.
- *Include both hip-hinge movements (RDLs) and knee-flexion movements (leg curls) for complete development.
- *Nordic curls build eccentric hamstring strength that prevents pulls and tears.
Get this hamstrings workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.