I've interviewed a lot of celebrity trainers who know how to build A-list physiques. The problem is often that they use demanding techniques that people with less training experience and limited time to exercise may find challenging to follow.

My recent conversation with Chris Hemsworth's long-time trainer and friend Luke Zocchi was different. Zocchi told me how their training had changed as they got older, making smart, age-appropriate decisions around rest and intensity.

Zocchi also introduced me to a type of exercise Hemsworth has been using to maintain mobility, alleviate back pain and stay in peak physical fitness during busy film shoots.

"To strengthen his posterior chain and support his back we do a little bit of something called Foundation Training," says Zocchi. "It involves stretching the muscles to their greatest tension. Chris has had some little niggles in the past so we always try to stay on the front foot with it."

What is Foundation Training?

Almost a decade ago, Hemsworth shared an Instagram post (above) about Foundation Training after writing a foreword to a book by its creator Dr Eric Goodman.

"His practical program trains the posterior chain muscles—shoulders, back, butt, and legs—shifting the burden of support to where it belongs: the large muscle groups. I incorporate it into my everyday workouts and daily movements and I've never felt stronger," Hemsworth wrote in the Instagram post.

Goodman repaid the favor, further explaining Foundation Training in this blog on the website of Hemsworth's fitness app Centr.

"The exercises can be done anywhere, at any time, with no equipment. The training leverages your natural strength and ability and shows you how gravity can help counterbalance the negative impacts of inactivity and sitting," Goodman writes.

One move that Hemsworth regularly relies on, according to Zocchi, is the founder. Goodman describes this as "an exercise that teaches people how to fully recruit and strengthen the muscles of the posterior chain". It's the best place to start with Foundation Training and Goodman teaches it in the video below.

How to do the founder exercise

Dr Goodman recommends starting with the founder exercise every day. It only takes 60 seconds and can be slotted into your regular workout or as a standalone exercise whenever you need it.

If that felt great, try some of the longer routines on the Foundation Training YouTube channel or sign up for a free trial of the Foundation Training streaming service.

When you get the chance to speak to the man who keeps Chris Hemsworth in shape, you have to ask for a recent workout. That's exactly what I did when I spoke to Hemsworth's long-standing trainer and friend Luke Zocchi, and I was in for a surprise.

Not because Hemsworth was tackling superhero-sized workouts, but because it made me realize Hemsworth has to overcome the same constraints on time, energy and motivation the rest of us do.

"It was the end of the day so there was no point smashing him," says Zocchi, speaking from the set of Amazon Prime production Crime 101. "He'd been filming for like 10 hours or something. His pick up was 5.30am the next morning.

"All we had were Centr adjustable dumbbells, the Stack 50s, some bands and a treadmill, so we did a circuit."

The workout, which Zocchi and Hemsworth completed together, began with a 10-minute low-impact warm-up on a treadmill set to a 10% incline, before moving onto a 10-minute upper-body dumbbell drill and finishing with a 10-minute abs circuit.

The beauty of this routine is that you can pick and choose each 10-minute element to suit your goals and the time you have available.

10-minute upper-body dumbbell circuit

"We kicked off with a little bit of a zone 2 warm-up," says Zocchi. "Then we kept it super light to get a little pump on." For the dumbbell section, Hemsworth cycled through a giant set of shoulder presses, biceps curls, triceps kickbacks and upright rows. "It was a simple push-pull-push-pull set-up," Zocchi explains.

Zocchi recommends working each exercise for around a minute before moving onto the next move. Rest as needed but try to keep it to a minimum. If you can't reach a minute, reduce the weight until you can.

After trying this routine myself, I recommend picking a light pair of dumbbells. Working for 10 minutes with minimal rest gets tough quickly—you're prioritising volume over intensity here.

1A. Shoulder press

Time: 1min

• Hold dumbbells at shoulder height with palms facing forward.
• Press the weights overhead, finishing with your biceps close to your ears.
• Slowly lower the weights to the start under control.

1B. Biceps curl

Time: 1min

• Hold dumbbells by your sides with palms facing.
• Bend your elbows to lift the weights, rotating your wrist so your palms face toward you at the top of the rep.
• Slowly lower the weights to the start under control and repeat.

1C. Triceps kickback

Time: 1min each side

• Change to a lighter dumbbell and stand in a staggered stance with your left foot forward.
• Hinge forward at your hips and rest your left elbow on your left knee, holding a dumbbell in your right hand, with your right elbow bent and upper arm pinned to your torso.
• Extend your right arm to lift the dumbbell behind you.
• Pause for one second, then slowly bend your elbow to return to the start.

1D. Upright row

Time: 1min

• Stand holding dumbbells in front of your thighs with palms facing you.
• Keep your chest facing forward and engage your core to protect your lower back.
• Lift the weights to chest height, bending your elbows and moving them out to the side.
• Lower under control to the start.

10-minute abs finisher

Next, Hemsworth moved onto the core finisher. "We went from a plank into a side plank then reverse sit-ups, raising his knees, then we did a bit of work to strengthen his posterior chain, called Foundation Training. It stretches the muscles to their greatest tension to build his posterior chain to support his back," says Zocchi. In place of the Foundation Training movement, which isn't especially well known (although it's explained in this YouTube video), Zocchi recommends subbing in a reverse plank to target the posterior chain.

Hemsworth would perform each core exercise for 30 to 40 seconds and then move on to the next exercise with no rest. "We went through that circuit three times," says Zocchi.

2A. Plank

Time: 30-40sec

• Lie face down on the floor and place your forearms on the floor with your elbows directly under your shoulders.
• Lift your body off the floor, with your feet hip-width apart and weight resting on your toes and forearms. Your body should be in a straight line from head to heels.
• Avoid letting your hips lift too high or sink too low, and think about drawing your elbows toward your toes to activate your core muscles.

2B. Side plank

Time: 30-40sec each side

• From the plank position, shift your weight onto one elbow and turn your body to face one the side.
• Either place one foot on top of the other, or place one in front of the other to create a more stable base.
• Keep your shoulders, hips and ankles in a straight line and avoid letting your hips sag.
• Hold for time, then repeat on the other side.

2C. Reverse crunch

Time: 30-40sec

• Lie on your back with your arms on the floor to your sides for support.
• Gently lift your head and tuck your elbow into your chest while pressing your lower back into the floor to engage your deep core muscles.
• Move your knees to your chest, bending your knees and lifting your hips off the floor.
• Extend your legs in front of you without letting them touch the floor and repeat.

2D. Reverse plank

Time: 30-40sec

• Sit on the floor with your legs extended and palms on the floor beside your hips, fingers pointing whichever way feels most comfortable.
• Press into your hands and heels to lift your hips off the floor so that your shoulders, hips and ankles are in line.
• Maintain this position, keeping your neck in neutral alignment and engaging your glutes muscles hard to maintain this position.
• If you need to break, lower your bum to the floor, reset, and go again until the time elapses.

Chris Hemsworth's Centr started life as fitness app (a five-star workout app according to our Centr review), but has expanded into offering a world of workout gear, from treadmills and home gyms to adjustable dumbbells and resistance bands, too. And this Black Friday he's just slapped a 20% discount on almost all of Centr's home gym equipment, while throwing in a three-month digital membership to the app to boot.

To showcase what's on offer, the Australian actor, his trainer and his assistant recently shared a guided tour of their new secluded Byron Bay gym, dubbed The Shed: "the official one-stop shop for getting shredded," says Hemsworth in the video. You can watch them take turns to hit as many reps as they can on the seated row, bench press and weighted pull-ups, with forfeits for the loser. Spoiler: Big Hemsy cleans up.

Centr has everything you could ever need to build a Hollywood blockbuster-worthy body—or at the very least keep in reasonable shape. So, now you've seen what it can do for the god of thunder, here's a rundown of the Centr kit seen in the video that's included in the Black Friday sale, spotlighting the savings you can make before the discounts expire.

Want to see all the reductions? Then shop the full Centr Black Friday sale.

Even among Marvel's catalog of muscle-bound stars, Chris Hemsworth's commitment to fitness is unmatched.

The Aussie actor has created a fitness app, tackled immense physical challenges for the longevity-focused TV show "Limitless" and continues to share regular fitness insights on his social channels.

His latest Instagram post sees him hitting a workout inspired by his Centr app's new 14-week Power Shred program, which combines muscle-building workouts, high-intensity finishers and a meal plan to help you cut body fat and gain muscle.

The routine uses a training technique called supersets (more on this below) to deliver an effective session that will pump up your chest, shoulder and arm muscles, and raise your heart rate to help you burn more fat.

Here's what's in store.

How to do Chris Hemsworth's Power Shred-inspired workout

This workout comprises of three supersets—a pair of movements performed back-to-back with no rest in between—and a finisher.

Superset one asks you to do 12 dumbbell incline chest presses, immediately followed by 10 dumbbell push-ups. Only after you've finished both moves do you take the 60 seconds of rest. That's one set. Repeat this sequence to do four sets in total, then move on to superset two and follow the same pattern.

Superset one x4

• Dumbbell incline chest press x12
• Dumbbell push-up x10
• Rest x60sec

Superset two x4

• Clean and press x10 each side
• Lateral raise x12
• Rest x60sec

Superset three x3

• Biceps curl x10
• Triceps kickback x10 each side
• Rest x60sec

Finisher x3

• Slam ball slam x15
• Rest x30sec

Why I like this workout

My favorite thing about this workout is its simplicity. There are no outlandish exercises, just muscle-building staples, combined with a couple of dynamic, power-building movements.

When I had a sit-down with his trainer Luke Zocchi, it quickly became apparent that these straightforward moves are the bedrock of Hemsoworth's workouts.

"Don't get me wrong, you should always be looking for new things and different things," Zocchi told me. "But for the base level, building your foundation, you just can't beat the basic movements; the squat, bench press, etc.

"Even coming down to bodyweight stuff. Chris and I do a lot of moves like chin-ups, push-ups and squats. They're the base."

So, you heard the man. If you want to build muscle, your first port of call should be mastering the basic exercises that everyone's heard of. After all, there's a reason they, like Hemsworth, are household names.

It says a lot that Chris Hemsworth didn't need a muscle suit to play a Norse god, relying instead on his own brawny physique. The Thor actor has built himself a body that's fit and functional, as proved by his regular surfing and adventuring videos.

How has he done this? With regular workouts like this challenging full-body routine that uses just a couple of resistance bands.

The 40-year-old Centr fitness app founder posted the routine to his Instagram recently—you can watch the video below then give it a go at home, when you next have 15 minutes.

How to do Chris Hemsworth's full-body resistance band workout

• Banded squats x10
• Banded curls x10
• Banded prisoner squats x10
• Banded push-up into spider climber x10
• Banded snap jumps x10
• Banded fire hydrants x10
• Russian twist x10
• Scissor kick x10

Complete three rounds of the exercises listed above, resting as little as possible between them. If you're new to any of these moves, watch Hemsworth's video below for a quick demonstration of each one.

Benefits of this workout

This is an example of high-intensity resistance training or HIRT—a known-favorite of Hemsworth's.

It combines the low-rest/high effort format of high-intensity interval training (HIIT) with the strength and muscle-building benefits of resistance training, delivering the advantages of both exercise styles in one time-efficient session.

The circuit format will deliver cardio perks, challenging the endurance of your heart, lungs and muscles. Meanwhile the banded elements add resistance to your movements, helping you develop strength.

This routine works a wide range of muscles too. Banded squats strengthen your legs, curls hit the biceps in your arms, push-ups work your chest, shoulders and triceps, and several of the exercises are designed to develop your various core muscles.

Why is strength training important?

Strength training causes micro tears in your muscle fibers which—if you're fueling your body correctly with adequate amounts of protein—your body will repair, so that they're bigger and stronger than before.

Stronger muscles can support and stabilize your body more effectively, improve your mobility and make your joints more robust, leaving you less at risk from injuries.

This is particularly handy for runners and those who play other recreational sports, enabling them to improve their running economy, generate more power and avoid unwanted pains and niggles.

Another thing people often overlook is using strength training exercises for weight loss. Any exercise session will raise your heart rate, leading to elevated calorie burn, but building muscle has longer-term impacts.

Muscle is a metabolically active tissue, requiring energy to maintain. So, the more you have, the more calories you will burn at rest, boosting your metabolism and helping you achieve a calorie deficit—the common denominator for weight loss.

If you've ever wondered what it would be like to work out with Chris Hemsworth, now's your chance to find out.

The Thor actor tackled a 17-minute bodyweight workout alongside long-time trainer Luke Zocchi (pictured above) and posted it on the YouTube channel of his fitness app Centr, so you can try it too.

Make sure you do a warm up and have some water to hand, then watch the video below to follow along with Hemsworth and Zocchi.

How to do Chris Hemsworth's 17-minute HIIT workout

The routine features a five-move circuit. You'll perform each exercise for 20 seconds before resting for 10 seconds then moving on to the next one.

After two rounds of this circuit you rest for 30 seconds before starting it again, only this time many of the exercises have been swapped for slightly more challenging variations—for example, the squats are replaced with a squat-pulse.

Following two rounds of this, you rest for another 30 seconds before tackling two rounds of another more taxing circuit made up of another five moves. Then the workout is complete.

Benefits of Chris Hemsworth's HIIT workout

"We call this the ‘bodyweight cardio blast’ for good reason—it has the best bodyweight exercises to boost your home cardio workout," the video description reads. "It’s an intense HIIT training session that builds strength and cardio fitness."

People often use HIIT workouts for fat loss. They're characterized by high-effort bursts of exercise broken up with short rest periods, meaning they're sure to raise your heart rate. But that's not all they're good for.

The format means you're able to do a lot of work in a short space of time, making them an easier way to fit exercise into a busy schedule.

It can also improve your cardiovascular fitness (your heart and lungs' ability to supply your body with oxygen during exercise) and many of the moves in Hemsworth's routine may also strengthen your muscles. For example, the squat and lunge variations can help you build stronger legs, while the mountain climbers will fire up your core.

Hemsworth also does other forms of exercise like strength training and functional strength training, to boost his strength and fitness, as well as the occasional yoga session. If you're looking for another short session to complement this routine, why not try some 15 minute yoga routines later in the week?

Need help choosing a new mat? Our guide to the best yoga mats can help

Chris Hemsworth has an enviable set of abs — anyone who's watched his hammer-wielding antics as Thor can see that. But his recent Disney+ documentary, Limitless, shows the Australian actor's motivation to exercise extends beyond aesthetics.

As the founder of the workout app Centr, it's been increasingly clear that Hemsworth is interested in longevity and developing a healthy body that's built to last. So, when he released a four-move bodyweight core workout on Instagram, I was intrigued to see what it had to offer.

Eager to give it a go, I unrolled my yoga mat and set to work. The session itself looks simple enough; 20 repetitions of four exercises, performed as a circuit for four rounds. Easy, right? (Spoiler: it's not.)

Chris Hemsworth's four-move core workout

I'm a big fan of this workout. Although your mid-body muscles are involved in daily activities like walking, lifting, and balancing, you don't usually focus on your abs exclusively, since they generally engage to connect your upper and lower body.

But, most abs workouts focus on just one movement pattern: spinal flexion, or the forward bending of the spine (think sit-ups and crunches).

This approach will work your rectus abdominis muscles (responsible for the six-pack shape), but it misses many important muscles elsewhere in the core (there are big differences between abs vs core training, after all).

It's not very true to everyday life either as most of us don't move like toy figures, hinging at the hips and staying rigid everywhere else.

Hemsworth's workout, on the other hand, tested my core strength, coordination and balance by challenging me to bend, twist, stabilize my spine and maintain tricky positions.

First-up, the cross-body mountain climbers eased me into each round. Holding a plank position throughout meant spine-stabilizing muscles like the transversus abdominis and mulitifidus came into play, but I was able to work my way through them without a hitch. Then came the kick sits.

This move will boost your shoulder stability and fire up your obliques (the long muscles running down the side of your abdomen, responsible for twisting and sideways bending motions). It's also a good test of your coordination and balance.

My first few tries were wobbly, and it took me a while to get into any sort of rhythm. But, after several failed attempts, I was able to string them together in a breakdance-esque fashion that added an element of fun to this fitness test.

By the final round, my shoulders felt as tired as my midsection muscles. But Hemsworth's workout waits for no one, and I quickly had to move on to 20 bicycle crunches.

These weren't actually too bad, and I soon found myself reaching 20 and readying myself for the final exercise — flutter kicks. On the face of it, these look like the easiest of the lot; aside from a light kicking of your legs, there's minimal movement going on.

But what you're actually doing is maintaining a hollow hold position — a favorite among gymnasts. This pose requires full-body tension and core strength to keep your legs and shoulders off the floor; the longer you hold it, the more difficult it becomes.

As a result, I found myself tempted to rush through the final few repetitions. But, as with all core strengthening exercises, it pays to take things slowly to increase the time your muscles spend under tension. So, I forced myself to pump the brakes and, despite a shaky final five, I was able to finish the last exercise in a single set.

It's not a surprise that Hemsworth is in great shape — his personal trainer adds compound moves into his routines so he can still train around his movie-making commitments.

But when you have time to focus on a specific area, this four-move workout is a fun way to skip the sit-ups and crunches in favor of a range of movement patterns that'll strengthen your core and improve your performance in other exercises.

The final, most important lesson from this session is to have fun with movement. Exercising for happiness is probably the greatest motivator out there, so find something that puts a smile on your face and keep at it!

Ever since he made his bow as Thor, God of Thunder, in 2011, it's been common knowledge Chris Hemsworth is in fighting fit shape. But, while the Australian actor is known for training hard in the gym, he recently revealed his go-to core workout doesn't need much equipment at all. As if to prove this point, Hemsworth shared a video of himself on Instagram completing the session on board a boat.

The only tool the Marvel star uses is a medicine ball (though a pair of the best adjustable dumbbells are visible in the background, presumably for more boat-bound muscle-building workouts). However, if you don't have a medicine ball, you can substitute this for a dumbbell, kettlebell, or even a full backpack for the purposes of this accessible session.

In his Instagram video, which you can watch below, Hemsworth demonstrates eight ab workouts and describes how to use them as part of an effective core workout. To begin with, you need to perform 10 repetitions of each exercise as a circuit, resting as little as possible between them; this is one round.

Rest for 60 seconds at the end of each round to get your breath back and allow your abs to recover slightly, then it's time to launch into the next. The workout is complete when you've finished five rounds and performed each exercise 50 times (giving you an impressive 400-rep total for the session).

He then leaves his army of more than 56 million Instagram followers with some advice for tackling the workout, along with a few words of encouragement.

"Try at your own pace but keep pushing yourself! Follow along and don't stop until you hit 50 reps! You've got this!"

Watch Chris Hemsworth's eight-move core workout

With its high volume and minimal rest times, Hemsworth's favorite core workout is an example of high-intensity interval training (or HIIT, as it's commonly known). This training method has become increasingly popular over the last two decades thank to its time-efficient approach to exercising. It also tends to use minimal equipment, making it a great option for those working out at home.

But the benefits don't begin and end with its practicality. HIIT has also been shown to have many health benefits. A review published in the British Journal of Sports Medicine concluded that HIIT if an effective way to improve VO2 max, decrease body fat percentage and lower resting heart rate.

Hemsworth's session is also better than many ab workouts as it works multiple muscles within the core — which is made up of several components including the rectus abdominis (or six-pack abs, as they're colloquially known), obliques and the transversus abdominis. These are responsible for bending, twisting and stabilizing your mid-section, respectively.

So, moves like the butterfly sit-up will work the rectus abdominis, bicycle sit-ups will call the obliques into action, and the transverse abdominis will be engaged during bird dogs, giving you a comprehensive core workout.

To help with post-workout DOMS (delayed onset muscle soreness), it's important to get enough protein in your diet to promote recovery. The best protein powders for weight loss help keep you topped up for lean muscle growth, especially if you use one of the best blenders for protein shakes to turn them into a tasty after-exercise snack.

Although Chris Hemsworth is known for his superhero physique, his day-to-day training is much more accessible. If you want to build lean upper body muscle, all you need is Hemsworth's five-move routine and a set of dumbbells to get started.

If you're working out at home, it's worth picking up the best adjustable dumbbells. These combine several weights into one, so you can get results without a whole weights rack. For those training at the gym, use these beginner strength training tips to find your ideal load.

Hemsworth developed the workout for his workout app, Centr, and shared the five-move routine on Instagram with just a single instruction; "Every 10 reps, the exercise will change, but the difficulty gets easier. Don't stop until you hit 50 reps!"

You start the round with a dumbbell burpee curl, which works several muscles and raises your heart rate, and finish it off with a standing shoulder press. The aim is to repeat the round five times for a muscle-building upper body workout.

To get the most from your training and avoid injury (a particular concern when working with weights), it's essential to focus on your form. Fortunately, you can use Hemsworth's demonstrations to perfect your technique before you start.

Watch Chris Hemsworth's five-move dumbbell workout

Moves like dumbbell burpee curls and squat curl presses are examples of compound exercises, activities that activate several muscles simultaneously. This makes them an ideal choice when you're tight on time but still want to see results.

It's easy to imagine that celebrities—with access to large fitness centers, nutritionists, and personal trainers—don't train the same way as the rest of us. But a comment on Hemsworth's Instagram post says otherwise.

Fellow Marvel superhero Chris Pratt appeared in the comments to say, "Just did it. Great quick workout. Didn't have dumbbells, so I used big rocks I found on the beach. God's honest truth."

You might not like the sound of using big rocks from the coastline instead of dumbbells, but as Pratt showed, it's okay to make adjustments so that the workout suits your body and circumstances.

If you don't have access to weights or are new to strength training, you can pick up soup cans or other household items instead. So long as it feels safe, you just need to add some resistance to the muscles to start building strength.

As you progress, you can also incorporate the best resistance bands into your exercise. These bands are a more affordable alternative to weights and allow you to build muscle in your upper body by using the best chest workouts with resistance bands.

Chris Hemsworth might be best known for his role as the muscular Thor in Marvel's superhero movies, but if you're looking to build mental strength, improve your resilience, and reduce stress, all you need is 10 minutes and Hemsworth's guided breathing exercises.

Although he spends a lot of time working out with weights like the best adjustable dumbbells, Hemsworth prioritizes his well-being, too. Over the past few years, he has launched a series of narrated meditations on his fitness app, Centr.

In an interview with Centr, he explained why he's so passionate about promoting how to meditate. "Strength is about more than just muscle... Want bigger biceps? Get lifting. Want to get stronger mentally? Meditation is the key."

Of course, it helps that Hemsworth has a soothing voice that puts you at ease as you settle in for a few minutes of rest. At the start of the guided session, he says to find a comfortable position and either "sit or lie down; whatever feels right for you."

You don't need any equipment to get started either, just a space where you won't be disturbed for a few moments. If you're in a busier environment, you can pop in a set of the best workout earbuds and turn on the noise cancellation.

Watch Chris Hemsworth's 10-minute stress release exercise

This particular session was released for World Mental Health Day earlier in the year. However, you don't have to go through challenging times to benefit from developing a regular meditation practice.

These routines generally last up to 10 minutes but can be as short as a minute or two and are designed to help you tune into your breathing which helps slow your heart rate, calm your mind, and reduce stress.

According to a meta-analysis published in the journal Frontiers in Human Neuroscience, slow breathing techniques—like those employed here by Hemsworth—can reduce anxiety, help develop a sense of ease and comfort, and improve emotional control.

As this guided meditation only lasts 10 minutes, you can couple it with Hemsworth's trainer's 10-minute ab workout to build mental and physical strength in just 20 minutes each day without any equipment.

If sitting quietly to meditate isn't right for you, it might be worth rolling out one of the best yoga mats and trying this core yoga routine. This practice helps connect your body and mind, develops mindfulness, and builds core strength in just nine moves.

Chris Hemsworth is best known for his superhero physique, but you don't need a massive home gym to train like him. If you've been looking for a way to build upper body strength, Hemsworth recently posted a four-move chest workout you can do at home.

Although the routine is designed for the gym, you only need a set of the best adjustable dumbbells if you're training at home. These customizable weights combine several dumbbells in one, and you can quickly change the load mid-workout.

The routine was developed for Hemsworth's fitness and wellbeing app, Centr, in collaboration with his personal trainer Luke Zocchi. It's a time-efficient way to train, helping you fit the most effective exercises into a quick dumbbell routine.

Hemsworth uses a chest press machine, but you can switch this to a dumbbell press, laying down flat and raising the weights above your body. You can also change cable flys for dumbbell flys, laying down with the weights lifted above you and lowering them to the side.

It's a short routine, so the aim is to train intensely and do all four exercises without a break. At the end of the round, take a one-minute rest, then repeat the round four times for an effective upper body workout you can do even when you're short on time.

Watch Chris Hemsworth's four-move chest workout

Each move is designed to work several muscles in your upper body simultaneously to get the most from this short routine. This isn't too surprising, as Zocchi is a fan of these multi-muscle compound exercises to build muscle and burn fat.

We've listed all the moves you need to get started if you want to give the session a go. You'll do all four exercises back-to-back before taking a one-minute rest, then repeat the round three more times.

Chris Hemsworth's four-move chest routine

• Incline chest press x12
• Seated chest press x12
• Cable flys x10
• Wide-arm push-up x10

It's an effective routine for building upper body strength, but dumbbells can be expensive—even dumbbells on sale can set you back $100 or more—and you need to find a place to store them, which can be difficult, especially in apartments or shared houses.

Helpfully, if you're after a way to work your chest and build upper body strength without breaking the bank, all you need is a set of the best resistance bands. Then you can take on the best chest workouts with resistance bands, even when you're away from home.

It's not always easy to fit in an extended workout, especially on a busy day. Helpfully, this routine from Thor star Chris Hemsworth contains 10 multi-muscle compound exercises, helping you hit your fitness goals even when you're short on time.

Although movie stars often have access to a large gym filled with equipment, you only need a set of the best adjustable dumbbells for Hemsworth's workout. These are an excellent option for at-home training, as you can quickly switch the load mid-workout.

Hemsworth might be best known for his role as the muscular Thor in Marvel's superhero movies, but this more accessible routine was designed for his virtual workout app, Centr, and helps you build lean muscle sustainably.

It's a high-intensity workout, with just a few breaks between exercises. There are 10 moves, and you'll repeat the routine four times to get maximum impact. Each activity trains several muscles simultaneously to help you pack an effective workout into the time.

The round is split into five supersets, where you do two exercises back-to-back before taking a 20-second rest, with one dumbbell move and a bodyweight exercise paired together in each set. These moves are designed for efficiency, too, as they work several muscles simultaneously.

Watch Chris Hemsworth's full-body dumbbell workout

This approach isn't surprising since Luke Zocchi, Hemsworth's trainer, favors these multi-muscle compound exercises in his workouts to build muscle and burn fat simultaneously. It may seem counterintuitive, but this comes up a lot in the cardio vs weights debate.

It takes a lot of energy to move several muscles at once, so you'll burn more during your weights workout than you might during cardio exercise. But increasing your muscle mass also boosts your metabolism, helping you burn more calories throughout the day too.

We've listed all the moves you need below if you want to give Hemsworth's fat-burning, muscle-building superset workout a try. If you wish to train independently, it's still worth watching the Instagram video to practice your form to get the most from your workout and avoid injury.

Chris Hemsworth's full-body workout moves

• Dumbbell floor press x12
• Push-up x8
• Rest (20 seconds)
• Dumbbell double squat x10
• Squat x8
• Rest (20 seconds)
• Dumbbell skull crushers x12
• Tricep push-up x5
• Rest (20 seconds)
• Dumbbell reverse lunge to curl x12
• Jump lunges x8
• Rest (20 seconds)
• Dumbbell deadlift x12
• Burpee x8

Whether you're new to resistance training or an experienced lifter, it's worth looking over how to deadlift with dumbbells to get your form just right; a few minor tweaks to your posture can make a huge difference.

If you're tight on time and can only spare a few minutes, Zocchi shared this 10-minute ab workout to build core strength without weights. It contains several core strengthening exercises to aid your balance, promote circulation, and improve your performance.

Thor: Love and Thunder, otherwise just known as Thor 4, has just dropped its first trailer, and Chris Hemsworth is in typical superhero shape. Obviously, looking like Thor for the big screen involves a lot of time and resources inaccessible to most of us. Hemsworth's team will include experts such as nutritionists, personal chefs, and personal trainers, among other things. Doing the same workouts as Hemsworth won't necessarily yield the same results.

However, although we're unlikely to get superhero muscle overnight, we can take inspiration from some of Hemsworth's fitness programs he shares on Centr, the workout and training app he developed alongside personal trainer Luke Zocchi, in order to enhance our own training. Using some of the best workouts for abs like sit-throughs, and kit like the best adjustable dumbbells, we can give this tough core and upper-body workout a go.

This particular workout comes from Hemsworth's Instagram, where he regularly shares videos of himself performing Centr workouts. This predominantly upper-body workout involves 10 rounds of five moves focused on the arms, although legs, chest and back muscles also get a look in.

You'll likely need the equipment at your local gym for this, as Hemsworth uses battling ropes and medicine balls in addition to dumbbells. If you don't have a gym membership, you could replace any of these exercises with 10-20 reps of one of our best exercises for weight loss, such as burpees or kettlebell swings.

Watch Hemsworth's workout below:

The structure of the workout is as follows:

• Battle ropes, 40 reps
• Med ball slam, 10 reps
• Close-grip tricep push-up on ball, 10 reps
• Reverse lunge & bicep curl, 10 reps
• Sit-through, 10 reps either side

Hemsworth then repeats these exercises for 10 rounds in total.

This exercise starts with battle ropes, which is a classic CrossFit-style exercise. Research from several universities in Taiwan found battling rope training improves multiple physical dimensions, including "aerobic capacity, upper-body and lower-body power, agility, and core muscle endurance".

Your forearms and biceps will burn with the effort of slamming these heavy ropes over and over, while your core and legs must remain tense, which activates those muscle groups too.

Battle ropes feature prominently in Hemsworth's and Zocchi's programs. In fact, Hemsworth seems to love them so much it's made its way into the new Thor: Love and Thunder movie. In the film, Hemsworth's titular thunder god can be seen losing a lot of weight by performing his favorite battling rope exercise—using hilariously large chains, of course.

He's joined in the film by Chris Pratt, Tessa Thompson, and Natalie Portman, who herself has gained serious muscle to play scientist Jane Foster's superhero alter-ego. If you're looking for a helping hand to build a little more lean muscle, you can check out our guides to the best protein powder for weight loss and the benefits of creatine.

Chris Hemsworth, known for his role as Thor in the Marvel Cinematic Universe, is famous for his impressively toned physique. He's often lifting weights to build muscle, but he recently took to Instagram to share a short, fat-burning, low-impact workout.

If you want to develop Hemsworth-style muscle, you'll need a set of the best adjustable dumbbells handy for at-home strength training workouts. But what do you do on those days when you only have a few minutes to spare?

In a video shared to Instagram, Hemsworth and his trainer, Luke Zocchi, take you through a 10-minute routine that'll help strengthen your core, increase your heart rate, and burn fat. Plus, you don't need any equipment, as each move relies on your body weight alone.

The workout is a form of High Intensity Interval Training (HIIT), where the aim is to keep exercising at the same intensity level for the duration. To get the effect in just 10-minutes, you'll train for 40 seconds with a 20-second rest between moves.

Watch Chris Hemsworth's low-impact workout

If you suffer from joint pain or you live in an apartment and can't make a load of noise while exercising, this low-impact routine is ideal for you. The strength-focused moves elevate your heart rate for a cardio fix without placing stress on your joints.

To add some variety to your training, you can alternate this session with a HIIT workout for fat loss. Helpfully, both routines work your abs with moves like plank shoulder taps, sit ups, push ups, and mountain climbers.

This is important, as your abs form part of your core, an area of mid-body muscle that plays a vital role in improving your stability, promoting blood flow, and reducing the risk of injury. Of course, the best workouts for abs can also help you sculpt a six-pack.

Chris Hemsworth's routine has five moves in all, and we've listed them below if you want to give it a go. Perform each move for 40 seconds, take a 20-second rest, then progress to the next exercise. Repeat the five-minute routine to bring the total to 10 minutes.

Chris Hemsworth's low-impact workout moves

• Mountain climber switch
• Squats
• Plank shoulder taps
• Reverse lunge
• Bicycle sit ups

Although it's an equipment-free workout, it's still worth investing in a set of the best cross training shoes. These offer multi-exercise support and are ideal for fast-paced activities where you move between exercises frequently or change direction, like in basketball.

Many pairs have additional ankle support to help improve stability and avoid injury. Whether you're doing HIIT workouts or weight lifting sessions, they are just as supportive, making them a great all-around training shoe.

Australian actor, Chris Hemsworth has an insanely sculpted body – one that has surely taken hard work, dedication and a lot of sweat. But believe it or not, even the Thor actor does have days of feeling flat and unmotivated.

He recently addressed this on Instagram when he woke up with zero motivation and feeling a bit ‘dusty’ from a ‘couple too many celebratory drinks’ at the weekend. However, he didn’t leave his post on that note: he went on to share how he overcomes feelings of flatness with exercise.

Lacing up a pair of best cross training shoes is perhaps the last thing you feel like doing when you feel weaker than normal or unmotivated, but Hemsworth claims this sweaty style of workout helps him to feel normal and ‘100 per cent’ again.

The actor is a strong believer that daily exercise can improve all aspects of your life, including sleep, energy, mood and help to reduce symptoms of anxiety and depression. He emphasised in his Instagram caption, “Movement creates motivation!! Action creates energy!!”.

Watch his video below where Hemsworth shares his workout routine for when he feels unmotivated:

His followers on Instagram took to the comments to share the effect this one and a half minute long clip had on them. One user said, “This is the motivation I need,” while another commented, “I was going to cancel my cycle session after too many glasses of wine but I am now inspired”.

On his mission to build back motivation Hemsworth starts his workout with a 15 minute warm-up run on the treadmill (our list of the best treadmills is a great place to start if you want to build your own home-gym like Hemsworth) followed by a Crossfit circuit. His sweat inducing circuit included the following moves:

• Ball slams
• Sit throughs
• Lunges
• Sprints
• Bear Crawls
• Chin up

While it is great to take inspiration from fit celebs like Hemsworth, it's important to note that you don’t have to train to as hard as Hemsworth to increase feelings of motivation. This 2013 study carried out at the University of Copenhagen found that moderate exercise is more motivating than high intensity training.

Moderate exercise could be as simple as a brisk walk, a light swim or perhaps a short yoga session. How about trying this 15 minute yoga routine to start your day right?

If you've ever wondered how much food it takes to fuel Chris Hemsworth's Thor physique, a new interview with his trainer, Luke Zocchi, has shed some light on the star's high-performance diet.

In an interview with Centr (Chris's diet and workout platform, and one of our pick of the best fitness apps), Zocchi noted that the actor had to consume a massive 4,500 calories each day in order to fuel his gun-tastic transformation.

That equated to an eye-popping six meals during the day, plus a large evening meal. Many of Hemsworth's meals included added protein.

During the interview, Zocchi - pictured below with his superhero client - said that when training for the latest Thor movie, Hemsworth's goal was to be "the strongest, fittest and healthiest" he had ever been.

During filming, the actor would eat a meal every 2 to 3 hours, which meant up to six feeds while at work. He'd gain any remaining calories by 'eating a big dinner' after a workout.

His team prepared 450-calorie meals with 30-40% protein, with the remaining nutritional profile split equally between carbs and fat.

And if you think it was a case of scoffing the same high-protein menu day after day, think again - as it turns out Chris enjoys variety in his diet.

"Chris wouldn’t eat the same thing every day and I can totally understand why when you’re eating so regularly," Zocchi shared.

"For example, sometimes breakfast would be scrambled eggs with vegetables and toast, then the next day it would be steak, salad, and potatoes. When you’re eating steak for breakfast, you know it’s serious!"

And when he just couldn't face another bite? The star turned to high-cal but healthy smoothie recipes, no doubt whizzed up in his best blender.

"He would normally do two meals, then would find it hard to eat a third meal, so he would substitute in a smoothie with almond milk, frozen banana, a tablespoon of peanut butter, and two scoops of protein, which is a 400-500 calorie snack," Zocchi said, adding: "When you think you can’t possibly fit another thing in, liquid is your friend."

As with many Hollywood actors, Chris Hemsworth does some of his own stunts, but the more technical or extreme moves are left to Bobby Holland Hanton, his body-double stuntman.

To convincingly double as Thor, he also had to train intensively and gain over 10kg of lean muscle in just 10 weeks. According to a recent profile with Centr, the stuntman worked out around three times per day and had to eat almost 4,000 calories - with similarly impressive results.

For both, the most crucial ingredient was recovery time. As Holland Hanton found, they had to be "early to bed every night so [they could] get lots of good quality sleep because that's when the muscle magic happens. If you don't give your muscles a chance to heal, they won't grow."

Of course, you don't have to be following the duo's extreme training regime to get into formidable shape. Grabbing a set of the best adjustable dumbbells is a great way to get started.

Then you can focus on learning how to deadlift with dumbbells for a whole-body workout. If you want to build Thor-inspired biceps, consider trying out the best workouts for arms as well - no hammer (just regular weights) required.