Beginner Legs Lose Fat Workout — Dumbbell

Beginner dumbbell leg workout for fat loss, focusing on compounds and slow tempo for optimal results.

Level: beginner · Muscle group: legs · Equipment: dumbbells · Duration: 30 min

Exercise Breakdown (9 exercises)

  1. 1. Warm-up: Bodyweight Squats
    2 sets · 15 reps · 45s rest
  2. 2. Warm-up: Walking Lunges
    2 sets · 10 reps · 45s rest
  3. 3. Compound: Dumbbell Goblet Squat
    3 sets · 15 reps · 60s rest
  4. 4. Compound: Dumbbell Romanian Deadlift
    3 sets · 15 reps · 60s rest
  5. 5. Compound: Dumbbell Walking Lunges
    3 sets · 12 reps · 60s rest
  6. 6. Isolation: Dumbbell Calf Raises
    3 sets · 20 reps · 45s rest
  7. 7. Core: Dumbbell Russian Twists
    3 sets · 15 reps · 45s rest
  8. 8. Cooldown: Quad Stretch
    1 sets · 30s reps · 30s rest
  9. 9. Cooldown: Hamstring Stretch
    1 sets · 30s reps · 30s rest

Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.