Get in superhero shape with Chris Hemsworth’s 30-minute full body workout

Train like Thor and boost muscle mass with this effective 30-minute workout circuit

By Steph Green Published September 19, 2024

Chris Hemsworth leaning on kitchen counter by strawberries wearing white shirt actor — Chris Hemsworth / Centr

There are many good reasons why actor Chris Hemsworth was cast as the powerful Marvel superhero Thor. One of those reasons is his strong and muscular physique. When Chris Hemsworth shares his workout tips and secrets, we at The Manual listen. It’s hard to miss his large bulging biceps on the silver screen or on his Instagram, where he posts clips of his workouts and diet.

After launching his own YouTube channel, we’re happy to see the actor has uploaded a full-body workout led by his personal trainer, Luke Zocchi. Get your water bottles, dumbbells, kettlebells, and stamina ready because this Hollywood-worthy 30-minute workout will surely get you sweating and your blood pumping.

Recommended Videos

Top tips to train like Thor

I Put MrBeast To The Test In The Gym

Top tips to train like Thor with this full-body 30-minute workout:

This circuit is best completed at the gym, where you have access to the different pieces of equipment.
Start with five to 10 minutes of stretching to help prevent muscle soreness.
Try to perform each exercise in this circuit for 30 seconds on, followed by 20 seconds off. The goal is to aim for four rounds of each exercise in total.
Try to choose weights that aren’t too heavy and go at a steady pace to maintain stamina.

Chris Hemsworth’s 30-minute full-body circuit

Chris Hemsworth actor working out Centr wearing black tank top outdoors — Chris Hemsworth / Centr

Here are the hard-hitting exercises Hemsworth (and friends) power through in this circuit:

Sled push
Kettlebell deadlift
Push-ups
Assault bike
Medicine ball slams
Dumbbell curl
Dumbbell press
SkiErg
Reverse lunges

Hemsworth keeps his workout routines interesting by incorporating classic exercises like push-ups and reverse lunges alongside unique movements like using the SkiErg ski machine. Check out his fitness app, Centr, to level up your fitness.

Topics

Workouts

Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…

Health & Fitness

Does your fitness level, BMI, or body weight affect your risk of heart disease?

Does staying physically active really help protect your heart health?

A man bending down on one knee in the middle of a workout.

Research reveals that several factors affect your risk of heart disease, including a lack of physical activity, high blood pressure, diabetes, prediabetes, and obesity. Staying physically active has been shown to protect your heart health, and it’s an important part of a healthy lifestyle. Recently, researchers explored whether your body weight or your fitness level is a better predictor of your heart disease risk. Let’s delve into the research.
The study

In a large meta-analysis of cohort studies published in the British Journal of Sports Medicine, researchers reviewed 20 studies, including 398,716 adults from multiple countries. If individuals had an exercise test score higher than the 20th percentile in their age group, they were categorized as ‘fit’.

Health & Fitness

Bulking vs. cutting: A beginner’s guide to changing your body composition

Bulking and cutting can help you adjust your body fat composition and achieve your fitness goals.

Man eating fruit.

Even small fluctuations in weight and body composition make a difference when it comes to certain sports, events, and competitions. For example, some boxing divisions work with a 6-pound range, and bodybuilding competitions take into account body weight as well as muscle definition and other factors. Body composition refers to the percentage of muscle, fat, and bone in your body, and improving your body composition doesn’t just change how you look; it can also help you excel in certain areas, including lifting and your overall athletic performance.

You might want to adjust your body composition due to a specific goal you have in mind about how you want to look, the weight range you’d like to be in, or the fitness or lifting challenge you’d like to conquer. This is where bulking vs. cutting comes in. People use bulking and cutting to change their percentage of body fat and muscle or tip the scales in a certain direction. You don’t have to be a bodybuilder to want to learn more about bulking and cutting. Let’s look at the difference between the two, what you should and shouldn’t eat, and top tips for bulking or cutting safely.
What is bulking?

Health & Fitness

Get jacked arms and shoulders with bench dips

The bench dip is a killer shoulder shredder and pumps your triceps.

Man doing bench dip in gym

Benches aren’t just for sitting, having lunch, reading a book, or watching the world go by. You can do calisthenics moves, stretches, step-ups, incline push-ups, and bench dips to get your body moving and build strength using a bench. Include bench dips in your training schedule to strengthen your arms, shoulders, and chest. Arms are one of the first parts you notice on a muscular physique. You use your arms and shoulders every day for your functional tasks. Implementing the right strength training exercises can help you tap into your full upper body power. Here’s everything you need to know to master bench dips.
What are bench dips?

Bench dips are a bodyweight exercise where you sit on the bench with your legs extended out in front of you. You place your hands on the edge of the bench, shift your body forward, and slowly lower yourself until your forearm and upper arm reach a 90-degree angle. All you need is an elevated surface like a bench, step, or stair. It’s important you perform bench dips with proper form, even though it’s a simple bodyweight exercise because it can lead to shoulder pain, impingement, and other issues if done incorrectly.
How is a bench dip different from a normal dip?