Chris Hemsworth's Trainer Shares a Challenging HIIT Workout

Editors of Men’s Health
·3-min read

Chris Hemsworth has been one of the most visible celebrities in the fitness space over the last few years. Along with lending his muscles to blockbusters like The Avengers and streaming hits like Extraction, the actor frequently shares his workout sessions on social media for his fans to follow. Most notably, Hemsworth released a comprehensive health and wellness app, Centr, to give his fans access to similar instruction he has from his team of trainers and health coaches.

One of the coaches that Hemsworth works with most closely is Luke Zocchi, who serves as Hemsworth's primary personal trainer when he preps for roles. The Centr team shared this workout video with MH, featuring Zocchi demonstrating one of his HIIT routines.

"This workout I have designed focuses on core strength, explosive lower body work and resistance upper body work to create a strong functional body that looks and feels great," the trainer says of the routine in a statement from Centr.

"I have trained Chris for a long time now, going into my ninth year of us working together, and what some people might not know is I’m actually school mates with Chris and we have known each other most of our life. He doesn’t always do what I want him to do in the gym, but he is competitive, so if I do an exercise for reps he will always do more than me. It’s my little trick to make him train harder."

Photo credit: Men's Health
Photo credit: Men's Health

This might not be one of the sessions that the pair are using to get Hemsworth to god of Thunder-level yoked for Thor: Love and Thunder—those workouts likely include heavier weights, supersets, and less cardio—but it can help you to get up and moving with minimal gear.

The Workout

Round 1

Perform each movement for 45 seconds. Repeat the series of exercises twice to complete the round, with little to no rest in between movements.

  • Walking Plank

  • Bicycle Crunch

  • Squats to Jumping Squat

  • V-Sits

REST 30 SECONDS

Round 2

Perform each movement for 45 seconds. Repeat the series of exercises twice to complete the round, with little to no rest in between movements.

  • Renegade Rows

  • Bodyweight Squats

  • Hammer Curls

  • High Knees in Place

REST 30 SECONDS

Round 3

Perform each movement for 45 seconds. Repeat the series of exercises twice to complete the round, with little to no rest in between movements

  • Run on the Spot

  • Bent-Knee V-Sit

  • Star Jumps + Explosive Jumps

  • Ankle Taps

REST 30 SECONDS

Round 4

Perform each movement for 45 seconds. Repeat the series of exercises twice to complete the round, with little to no rest in between movements.

  • Curl to Press

  • Jump Lunges

  • Deadlift to Rear Fly

  • Squats

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