90 Minutes Intermediate Hamstrings Workout with Dumbbell
A 90 minutes fat loss workout targeting your hamstrings using dumbbell equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
90 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Hold dumbbells in front of your thighs with a neutral grip and pull your shoulders back.
- Push your hips straight back while keeping the dumbbells sliding down your legs.
- Lower until you feel a strong stretch in your hamstrings — typically mid-shin level.
Stand with feet hip-width, holding the barbell with an overhand grip just outside your thighs.
Form cues
- Stand with feet hip-width, holding the barbell with an overhand grip just outside your thighs.
- Push your hips back while keeping a very slight knee bend (not a full squat).
- Lower the bar along your legs until you feel a deep hamstring stretch — typically just below the knee.
Finish strong — take the last set close to failure.
Form cues
- Hold the dumbbell in the hand opposite to the standing leg for natural counterbalance.
- Hinge forward at the hip while extending the non-working leg straight behind you.
- Keep your hips square to the floor — do not let the free hip open outward.
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.