45 Minutes Intermediate Quads Workout with Dumbbell
A 45 minutes fat loss workout targeting your quads using dumbbell 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 about 2 feet in front of a bench with your rear foot elevated on it.
- Lower your back knee toward the floor until your front thigh is parallel.
- Keep your front knee tracking over your toes — slight forward knee travel is fine.
Choose a box height where your thigh is parallel to the floor when your foot is on it.
Form cues
- Choose a box height where your thigh is parallel to the floor when your foot is on it.
- Place your full foot on the box and lean your torso slightly forward over it.
- Drive through the heel of the working leg — do not push off with the back foot.
Finish strong — take the last set close to failure.
Form cues
- Take a stride long enough that both knees reach 90 degrees at the bottom.
- Keep your torso upright with your core braced throughout the movement.
- Drive through the heel of your front foot to return to standing.
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
Quads Training Tips
- *Squat depth matters — going below parallel recruits significantly more quad muscle fibers.
- *Elevating your heels on a wedge shifts emphasis to the quads over the glutes.
- *Leg extensions are underrated for isolating the quads after heavy compound work.
Get this quads 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.