I tried Chris Hemsworth’s 35-minute bodyweight workout — here’s what happened

If you’re looking for a workout that will build muscle without weights, why not look to Thor himself? Chris Hemsworth shared a 35 minute bodyweight workout, so I tried it while traveling to see if I could get into superhero shape, without having a gym nearby.

It goes without saying that Hemsworth is in fantastic shape, his arms in Thor exerting as much attention as his lightning-infused hammer (check out the exact arm training followed by Hemsworth here). The Australian actor also launched his own fitness app, Centr, and you can find out what happened when we trained like Thor for a week in our Centr app review.

Yet, like the rest of us, Hemsworth has to find himself without a fancy gym when he’s on the go, so how does he manage to stay fit using only his body weight? The answer is supersets – two exercises performed back to back to overload a certain muscle group, forcing it to work harder. Hemsworth’s bodyweight workout consists of five supersets, one 30-second and one 20-second exercise, with a 20-second rest in between. The circuit takes seven minutes and Hemsworth suggests you repeat it five times in total.

A post shared by Chris Hemsworth (@chrishemsworth)

A photo posted by the

What bodyweight exercises does Chris Hemsworth do?

Hemsworth shared a video of the workout on his Instagram, but if you’d rather capture the entire workout before rolling out your exercise mat, here’s the deal:

Switches — 30 seconds
plank poses — 20 seconds
Rest — 20 seconds
Burpees — 30 seconds
Toe crunches – 20 seconds
Rest — 20 seconds
Elbow Mountaineer — 30 seconds
Knee bent sitting in V – 20 seconds
Rest — 20 seconds
Prisoner Squat — 30 seconds
Scissor Kicks — 20 seconds
Rest — 20 seconds
Plank jacks and push-ups — 30 seconds
Jump lunges — 20 seconds
Rest — 60 seconds

Repeat the entire circuit four more times.

I Tried Chris Hemsworth’s 35 Minute Bodyweight Workout – Here’s What Happened

When it comes to staying in shape while on the go, I’m usually one to go for a run rather than explore the hotel gym. However, that morning it was still dark and I didn’t feel like running around the Peak District alone. Instead, I cleared some space in my hotel room and tried this 35-minute weight training session — and wow, it was intense.

The goal of HIIT-style training is to push yourself, because you’re only doing each exercise for a short period of time. While I definitely didn’t do as many reps as Hemsworth (because a. I’m not Thor, and b. I was a bit hungover that morning), I enjoyed the fast pace of this workout, which doesn’t give you a lot of downtime.

I also found the workout hit most major muscle groups, making it a great all-around workout for those still working out at home. I had completed a 10 mile hike the day before, so my legs definitely felt the burpees and prisoner squats, but I also found my core and arms had a good burn too.

Although I’ll probably go back to weight training and Pilates once I get home, this workout reminded me that you can get your heart rate up and burn a fair amount of calories using just your body weight.

Spoiler alert: I didn’t complete the workout looking like Thor (read, a sweaty mess), but if you’re looking for a circuit that will make you work hard, I found it.

Looking for more workout inspiration? Here is how Natalie Portman got into shape to play The Mighty Thor.


More information about I tried Chris Hemsworth’s 35-minute bodyweight workout — here’s what happened

If you’re looking for a workout that will build muscle without weights, why not turn to Thor himself? Chris Hemsworth has shared a 35-minute superset bodyweight workout, so I gave it a go when traveling to see if I could get in superhero shape, without having a gym nearby.
It goes without saying Hemsworth is in fantastic shape, with his arms in Thor wielding as much attention as his lightning-infused hammer (check out the exact arm workout Hemsworth followed here). The Australian actor has also launched his own fitness app, Centr, and you can find out what happened when we trained like Thor for a week in our Centr app review. 
Yet like the rest of us, Hemsworth must find himself without a luxury gym when on the move, so how does he stay in shape using just his body weight? The answer is supersets — two exercises performed back to back to overload a certain muscle group, forcing it to work harder. Hemsworth’s bodyweight workout consists of five supersets, one exercise of 30 seconds and one of 20 seconds, with a 20-second rest between. The circuit takes seven minutes, and Hemsworth suggests you repeat it five times in total. 

A post shared by Chris Hemsworth (@chrishemsworth)
A photo posted by on

What bodyweight exercises does Chris Hemsworth do? 
Hemsworth has shared a video of the workout on his Instagram, but if you prefer to screenshot the entire workout before unrolling your exercise mat, here’s the deal: 
Switches — 30 secondsPlank get-ups —  20 seconds
Rest —  20 seconds
Burpees — 30 seconds
Toe crunches — 20 seconds
Rest — 20 seconds
Mountain climber to elbow — 30 seconds
V sit bent knee — 20 seconds
Rest — 20 seconds
Prisoner squat — 30 seconds
Scissor kicks — 20 seconds
Rest — 20 seconds
Plank jacks and push-ups — 30 seconds
Jump lunges — 20 seconds
Rest — 60 seconds 
Repeat the entire circuit four more times. 
I tried Chris Hemsworth’s 35-minute bodyweight workout — here’s what happened
When it comes to keeping fit while on the move, I’m normally one to head out for a run rather than scout out the hotel gym. However, on this particular morning, it was still dark out, and I didn’t fancy running around the Peak District alone. Instead, I cleared some space in my hotel room and tried this 35-minute bodyweight session — and wow, it was intense. 
The aim of the HIIT-style workout is to push yourself, as you’re only doing each exercise for a short amount of time. While I definitely wasn’t smashing out as many reps as Hemsworth (because a. I’m not Thor, and b. I’m slightly hungover on this particular morning), I enjoyed the fast pace of this workout, which doesn’t give you much downtime. 
I also found the workout to hit most of the major muscle groups, making it a brilliant full-body workout for those still exercising at home. The day before this I’d completed a 10-mile hike, so my legs definitely felt the burpees and prisoner squats, but I also found my core and arms got a good burn too. 
While I’ll probably be returning to weight training and Pilates once I get home, this workout reminded me that you can get your heart rate up and torch a good amount of calories using just your body weight. 
Spoiler alert: I didn’t finish the workout looking anything like Thor (read, a sweaty mess), but if you’re looking for a circuit that’ll work you hard, I’ve found it. 
Looking for more workout inspiration? Here’s how Natalie Portman got in serious shape to play The Mighty Thor. 

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