Chris Hemsworth's 10-Minute Bodyweight Workout

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 13, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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Australian actor Chris Hemsworth took a break from heavy weightlifting for his role as "Thor" and started doing 10-minute bodyweight workouts in "Extraction 2".

To get in shape for his role as Tyler Rake, Hemsworth mainly relied on 10-minute bodyweight workouts crafted by Luke Zocchi.

Chris Hemsworth's trainer created a specific workout routine to increase strength while improving speed and agility.

I've spent hours researching and gathering all the details about Hemsworth's bodyweight workout, nutrition, and supplements he uses to help achieve his fitness goal.

His Stats

  • Age: 39
  • Height: 6'3"
  • Weight: 185 lbs
  • Waist: 33"
  • Chest: 48"

Chris Hemsworth's 10 Min Workout Routine

Chris Hemsworth working out

Having incorporated similar routines in my own training and with clients, I can attest to the effectiveness of Chris Hemsworth's bodyweight workout, which includes two rounds of five exercises and a strategic twenty-second rest between each. This approach balances intensity with recovery, making it ideal for a quick yet impactful session.

  1. Mountain Climber Switch: Do as many reps of each exercise as possible in 40 seconds. Move to the next exercise after 20 seconds.
  2. Squat: 40 seconds.
  3. Plank Shoulder Tap: 40 seconds.
  4. Reverse Lunge: 40 seconds.
  5. Bicycle Sit-Up: 40 seconds.

Workout principles

While the actor is known for his intense workouts and effort to achieve heroic physiques for "Thor" or "Hulk Hogan Biopic," it is not the only time he adapted his workout regimen to suit different roles.

Chris had the challenge of shedding 25-30 pounds for "Bad Times at the El Royale." 

Additionally, he used low-impact workouts to prioritize building strength, speed, and lower body agility rather than muscle mass for "Extraction 2".

"You can use bodyweight exercise variations of your regular weight training exercises during a de-load week. De-loads are vital for managing fatigue in any well-designed weight lifting program."

- Rachel Macpherson, Health Writer

Does Chris Hemsworth Use Supplements?

Yes, Chris Hemsworth uses whey protein, Branch-Chain Amino Acids (BCAAs), vitamins, magnesium, and zinc.

From my perspective in fitness coaching, the use of supplements like whey protein, BCAAs, vitamins, magnesium, and zinc, as utilized by Chris Hemsworth, can significantly enhance workout results and recovery.

These supplements are common in my recommendations for clients aiming for similar fitness goals.

  • Whey protein - According to one of the studies on the National Center for Biotechnology Information website, Hemsworth takes whey protein to promote muscle growth and assist in recovery [1].
  • BCAAs - According to another study from the National Center for Biotechnology Information website, BCAAs can reduce muscle soreness and aid in increasing muscle growth [2].
  • Zinc and magnesium - At night, Chris takes zinc to boost testosterone and magnesium at night for better sleep quality [3].

Chris Hemsworth's Diet Plan

Close up shot of eggs and mushroom
  • Meal #1: Three eggs with mushrooms, capsicum, two pieces of bacon, and one piece of toast of sourdough toast
  • Meal #2: Greek yogurt, blueberries, and honey
  • Meal #3: Garden salad with tomatoes, avocado, parmesan, grilled chicken breast, and balsamic dressing
  • Meal #4: Steak with grilled vegetables
  • Meal #5: Fresh fruits

Nutrition Principles

Close up shot of nutritious foods

The 39-year-old actor's diet has undergone several transformations due to his varied roles.

Chris Hemsworth's physique is not enhanced by steroids. He has always aimed to consume the right amount of calories to match his calorie burn, whether to bulk up for "Thor" or maintain his lean figure for other roles.

With previous diets consisting of lean meats, Hemsworth has incorporated the high-protein vegetables to give his gut a rest from the large amounts of animal protein.

Additionally, he has cut down on how much food he eats daily. He went from eating six to eight times per day and aiming for 4,500 calories to eating three to four times a day and roughly consuming 2,500 calories.

Post You May Like: Expert Hacks for Counting Calories to Lose or Gain Weight


What Exercises Does Chris Hemsworth Use?

Chris Hemsworth uses squats, lunges, mountain climbers, plank shoulder taps, and bicycle sit-ups.

How Often Does Chris Hemsworth Train Per Week?

Chris Hemsworth trains five days per week to ensure his body has sufficient time to rest and recover.

How Can Mindfulness and Breathing Techniques Enhance Chris Hemsworth's 10-Minute Workout?

Incorporating mindfulness and breathing techniques into Chris Hemsworth's 10-minute workout can increase focus, reduce stress, and improve the overall effectiveness of the exercise routine. These practices help in aligning the mind and body, leading to a more efficient and holistic workout experience.

What Are Chris Hemsworth's Post-Workout Recovery Strategies?

Chris Hemsworth's post-workout recovery strategies likely include a combination of stretching routines to reduce muscle tension and a nutrition plan focused on muscle repair and replenishment. These recovery methods are crucial for maintaining long-term fitness and preventing injury.

How Can the Workout Be Adapted for Different Fitness Levels?

The 10-minute bodyweight workout can be adapted for different fitness levels by adjusting the intensity, duration, and complexity of the exercises. Beginners might focus on mastering the form with lower intensity, while advanced individuals can increase the challenge by adding more repetitions or intensity.

How Does This 10-Minute Bodyweight Workout Compare to Traditional Gym Workouts?

Chris Hemsworth's 10-minute bodyweight workout offers a quick, efficient, and convenient alternative to traditional gym workouts, especially for those with time constraints. While it may not replace the comprehensive equipment and variety available at a gym, it's effective for maintaining fitness and can be done anywhere.

Why Is Consistency and Frequency Important in Achieving Results with This Workout?

Consistency and frequency are key to achieving results with Chris Hemsworth's 10-minute workout, as regular practice helps in building strength, endurance, and muscle memory. Integrating this workout into a daily routine ensures progressive improvement and helps in achieving fitness goals.


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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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