This 17-minute workout from Chris Hemsworth will help you build full-body strength

Build strength, develop your core and improve your cardiovascular fitness with this routine from the Thor star

Luke Zocchi performs push-ups while holding onto kettlebells
(Image credit: Centr)

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.

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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?

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Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.

Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.