Build muscle and burn fat with Chris Hemsworth's 10-move dumbbell workout

The Thor star's high-intensity routine helps you develop lean muscle and drop pounds

Chris Hemsworth performing lunge jumps
(Image credit: Centr)

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 (opens in new tab), 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

A post shared by Chris Hemsworth (@chrishemsworth) (opens in new tab)

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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.

James Frew
Staff Writer

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.