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


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 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.
- Check out all the US Amazon Prime Day savings
- Find the biggest savings on Amazon UK
Amazon Prime Day Sunny Health & Fitness Adjustable Dumbbells deal
Sunny Health & Fitness Exercise 40lb Dumbbell Set | Was $49.98, now $40.48 at Amazon
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.
All the best Prime Day fitness deals in one place
We're keeping a keen eye on all the best Prime Day fitness deals 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!
Get the Fit&Well Newsletter
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.

James is a London-based journalist and Fitness Editor 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.
-
You don’t need weights to build strength—try this coach’s seven-move bodyweight workout instead
Workout Strengthen your muscles, bones, joints and muscles while boosting your metabolism with this strength training workout
By Harry Bullmore Published
-
Strengthen your arms and shoulders in minutes with this three-move kettlebell workout that's perfect for beginners
Lower body Train your upper body with this three-move kettlebell workout
By Lou Mudge Published
-
Prime Day water bottle deals to keep you hydrated while working out
Deals We've found the best Prime Day discounts on water bottles, including deals on Zulu and Takeya
By Lois Mackenzie Published
-
Use these five resistance band deals to build muscle without weights for under $20
Deal Develop strength and improve your flexibility without breaking the bank with these resistance band deals
By James Frew Published
-
Dumbbells on sale 2022: muscle-building weights without breaking the bank
Deals Use these dumbbells on sale to pick up essential strength training weights at a discount
By Ruth Gaukrodger Published
-
Seven Prime Day gym bag essentials for under $20 that I can’t train without
DEAL These Prime day gym bag essential deals offer up budget-friendly upgrades to your gym and workout experience
By Jessica Downey Published
-
The best Prime Day weights deals—save up to $230 on NordicTrack, Bowflex and more
Deals Take your at-home training to the next level with these Amazon Prime Big Deal Days weights deals
By Harry Bullmore Last updated
-
You don't need sit-ups to build core strength, try this 10 minutes ab workout instead
DEAL This time-efficient ab workout can help those with a busy schedule build a stronger core
By Jessica Downey Last updated
-
This crunch-free workout can build a stronger core in just 8 minutes - all you need is one set of dumbbells
DEAL Train smarter for a stronger core with this time-savvy home workout - all you need is a set of dumbbells
By Jessica Downey Published
-
This 15-minute workout builds bicep muscles using just your bodyweight
DEAL This bodyweight workout builds bicep and tricep muscles, and it only takes 15 minutes
By Sophie Bird Last updated