15 Minutes Intermediate Hamstrings Workout with No Equipment
A 15 minutes fat loss workout targeting your hamstrings using no equipment equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
15 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~158
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set up on a GHD machine with your knees on or just behind the pad.
- Start with your torso perpendicular to the floor.
- Lower yourself forward by extending at the knees, keeping hips extended.
Advanced movement — prioritize form over weight.
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.
Finish strong — take the last set close to failure.
Form cues
- Lie face up with your heels on sliders and arms at your sides for stability.
- Bridge your hips up so your body forms a straight line from shoulders to heels.
- Curl both heels toward your glutes while keeping your hips elevated.
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.