Beginner Hamstrings Lose Fat Workout — No Equipment

Beginner, no-equipment workout for hamstring strength and fat loss. Focus on controlled movements.

Level: beginner · Muscle group: hamstrings · Equipment: none · Duration: 30 min

Exercise Breakdown (9 exercises)

  1. 1. Bodyweight Glute Bridges
    3 sets · 15 reps · 60s rest
  2. 2. Bodyweight Hamstring Curls (lying down, heels sliding)
    3 sets · 15 reps · 60s rest
  3. 3. Bodyweight Single Leg Romanian Deadlifts (holding onto a wall for balance)
    3 sets · 12 reps · 60s rest
  4. 4. Bodyweight Good Mornings
    3 sets · 15 reps · 60s rest
  5. 5. Plank
    3 sets · 30s reps · 60s rest
  6. 6. Bird Dog
    3 sets · 10 reps · 60s rest
  7. 7. Quadruped Hip Extensions
    3 sets · 15 reps · 60s rest
  8. 8. Standing Hamstring Stretch (each leg)
    2 sets · 30s reps · 30s rest
  9. 9. Seated Figure-Four Stretch (each leg)
    2 sets · 30s reps · 30s rest

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