If you’re looking to boost your fitness and feel your best, you don’t need a fancy gym membership or expensive equipment to get started. Chris Hemsworth’s personal trainer, Luke Zocchi, has shared a quick and effective workout that will fire up your metabolism, burn calories, and build strength all using just your body weight.
Zocchi emphasizes that exercise isn’t just about burning calories. “I want you to look at exercise as a way to get stronger, build endurance, and be a better version of yourself”, he says. His workout is designed to engage multiple muscle groups at once, maximizing calorie burn and improving overall fitness. Let’s review the routine in detail.
Chris Hemsworth’s ultimate bodyweight routine
This workout follows a HIIT (high-intensity interval training) format, where you’ll alternate between bursts of effort and short rest periods. Beginners should start with 30 seconds of work followed by 30 seconds of rest, completing two rounds for a 10-minute session. If that feels too easy, increase to three or four rounds or extend your work time to 45 seconds while reducing rest to 20 seconds.
- Squats: This powerhouse move targets your legs, glutes, and core. Stand with your feet shoulder-width apart, lower your hips back and down as if sitting into a chair, then drive back up to standing. Keep your chest lifted and engage your core throughout.
- Burpees: This is the ultimate full-body exercise, combining strength and cardio. Start in a standing position, drop into a squat, place your hands on the floor, and jump your feet back into a plank. Quickly return your feet to your hands and explode into a jump. You can modify it by stepping back instead of jumping if you need.
- Lunges: This exercise strengthens your legs and improves balance. Step forward with one leg, lower your back knee toward the floor, then push back to the starting position. Alternate legs with each rep. To intensify the move, try jumping between lunges.
- Ice skaters: This move mimics the lateral motion of a skater, boosting agility and cardio endurance. Jump sideways from one foot to the other, landing softly and balancing before switching sides. Focus on engaging your core and moving explosively.
More ways to burn calories faster
Pairing this workout with other healthy habits can help you see even faster results. Here are some extra tips:
- Be consistent: Aim for at least three to four workouts per week.
- Boost intensity: Increase your work time or add an extra round as you get stronger.
- Watch your diet: Fuel your body with lean proteins, healthy fats, and fiber-rich carbs.
- Get enough rest: Proper recovery is key to seeing progress and avoiding burnout.
- Stay hydrated: Drinking plenty of water helps with energy levels and performance.
You don’t need a gym or fancy equipment to torch calories and get in shape. By incorporating these four bodyweight exercises into your routine, you’ll build strength, improve endurance, and feel great. Start at your own pace, challenge yourself over time, and enjoy the benefits of a stronger, fitter body. Ready to get moving?