Beginner Lower Body Lose Fat Workout — Dumbbell

Beginner dumbbell lower body workout for fat loss. Focuses on compound & isolation movements with high reps and slow tempo.

Level: beginner · Muscle group: lower-body · Equipment: dumbbells · Duration: 30 min

Exercise Breakdown (9 exercises)

  1. 1. Bodyweight Squat
    3 sets · 15 reps · 60s rest
  2. 2. Dumbbell Goblet Squat
    3 sets · 12 reps · 60s rest
  3. 3. Dumbbell Romanian Deadlift
    3 sets · 12 reps · 60s rest
  4. 4. Dumbbell Lunge (alternating)
    3 sets · 10 per leg reps · 60s rest
  5. 5. Dumbbell Calf Raise
    3 sets · 20 reps · 45s rest
  6. 6. Glute Bridge
    3 sets · 15 reps · 45s rest
  7. 7. Plank
    3 sets · 30s hold reps · 45s rest
  8. 8. Quad Stretch
    2 sets · 30s per leg reps · 30s rest
  9. 9. Hamstring Stretch
    2 sets · 30s per leg reps · 30s rest

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