60 Minutes Beginner Hamstrings Workout with No Equipment
A 60 minutes fat loss workout targeting your hamstrings using no equipment equipment. 4 exercises, 12 total sets, designed for beginner lifters.
60 Minutes
Duration
12
Total Sets
10-15 reps
Rep Range
~630
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Lie on your back and place your heels on top of a Swiss ball.
Form cues
- Lie on your back and place your heels on top of a Swiss ball.
- Bridge your hips up so your body forms a straight line from shoulders to heels.
- Curl the ball toward your glutes by digging your heels in and flexing your knees.
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
- 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.
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.