I tried Chris Hemsworth's trainer's 15-minute dumbbell workout—here's what happened

Luke Zocchi's quick, high-intensity resistance training routine builds muscle and burns fat

Man exercising with dumbbells
(Image credit: Future)

I recently got a dog, which has been great for getting me out the house on long walks first thing in the morning. But it does mean that I spend a lot of time looking after the young pup, and so I rarely have time for extended workouts anymore.

I have a set of the best adjustable dumbbells, which are great for adding into high-intensity cardio workouts to increase the resistance, or as a versatile alternative to the gym weights area when you're training at home. So I went on the hunt for a quick dumbbell routine.

Thankfully, I'm not alone in being pushed for time, which is why many of us reach for short, efficient training sessions that we can do in high-intensity bursts, like this 15-minute workout (opens in new tab) from Chris Hemsworth's trainer, Luke Zocchi.

Adjustable dumbbells of all varieties can be quite expensive. So, if you're looking for a home workout companion, don't miss out on this Prime Day discount on the Sunny Health & Fitness dumbbell set, which is 16% off right now at Amazon (opens in new tab).

Amazon Prime Day Sunny Health & Fitness Adjustable Dumbbells deal

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Sunny Health & Fitness Exercise 40lb Dumbbell Set | Was $49.98, now $40.48 at Amazon (opens in new tab)

This set of adjustable dumbbells comes with 12 weight plates (six on each dumbbell), and you can adjust the load up to 20lbs (9kg) on each side. There's an ergonomic ridged grip and durable steel design. Save 16% on this budget-friendly set before the deal ends.

One of the reasons I enjoyed the routine is because Zocchi focuses on multi-muscle compound exercises, which are an efficient way to build muscle and burn fat. There are 15 moves in total, so you do each exercise for 45 seconds, then take a 15-second rest.

He also blends dumbbell activities, like bicep curls and extensions, with bodyweight moves including toe taps, lunges, and mountain climbers. It was an intense 15-minutes, but that's the aim of these short but efficient sessions.

Working your muscles, particularly with weights, can help you get stronger, but by keeping the intensity high, you increase your heart rate and boost your metabolism. This helps you burn more energy throughout the day, which is why it's an effective way to lose weight too.

Although you don't need much equipment to get started, if you're looking for a set of dumbbells you can adjust with the touch of a button or want to expand your current set up, you can find big discounts on essential equipment with this year's Prime Day weights deals

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Prime Day 2022

All the best Prime Day fitness deals in one place (opens in new tab)

We're keeping a keen eye on all the best Prime Day fitness deals (opens in new tab) as they happen, with major discounts on cardio machines, fitness equipment, running shoes, Fitbit, Apple Watch and other fitness trackers, and much more. Don't miss out!


James Frew
James Frew

James is a London-based journalist and Staff Writer at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2014 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.


In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.