45 Minutes Beginner Hamstrings Workout with Cable Machine
A 45 minutes fat loss workout targeting your hamstrings using cable machine equipment. 3 exercises, 9 total sets, designed for beginner 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
- Lie face down on the machine with the pad just above your ankles.
- Align the machine pivot with your knee joint.
- Curl your heels toward your glutes, squeezing the hamstrings.
Face the cable stack with a straight bar or rope attachment from the low pulley.
Form cues
- Face the cable stack with a straight bar or rope attachment from the low pulley.
- Step back to create tension, then hinge at the hips while keeping your back flat.
- Lower until you feel a deep hamstring stretch — the cable keeps tension constant.
Finish strong — take the last set close to failure.
Form cues
- Straddle a rope attachment from a low pulley and walk forward a few steps to create tension.
- Hinge at the hips, letting the cable pull your hands back between your legs.
- Keep your arms straight — this is a hip movement, not a pull.
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.