Here’s Some Of The Intense ‘HIRT’ Workout That Chris Hemsworth Uses To Burn Fat And Build Muscle

Back in October, the folks over at Men’s Health UK got together with Avengers star Chris Hemsworth to discuss how he gets and stays in shape to play an Asgardian god.

In the discussion, Hemsworth explained how he likes to use HIIT (high intensity interval training) or Tabata system (a variant of HIIT) workouts due to being able to complete an intense workout in a short amount of time.

Now, his personal trainer Luke Zocchi explains how he has Hemsworth also train using the HIRT method, another variant of HIIT, which stands for high-intensity resistance training. He even shared one of Hemsworth’s go-to workouts with the folks over at Men’s Health UK, and all you need is a pair of dumbbells.

The workout consists of five total rounds, doing 10 reps of each move, and resting for 30 seconds between moves.

Burpee Curl to Press

Walking Planks

Dumbbell Renegade Row and Press-Up

Dumbbell Bent-over Rear Flys

Dumbbell Hammer Curl and Reverse Lunge

Hollow Outs

Learn more about this workout over at

Want to learn even more about how to get and stay fit? Peep these workouts and diet plans that several famous people follow…

Alvin Kamara, David Harbour, Brie Larson, Eddie Hall, James McAvoy, Aaron Judge, Zac Efron, Skip Bayless, Michael B. Jordan, Stephen Amell, Milo Ventimiglia, Rob Gronkowski, Josh Jackson, ‘The Mountain’ Thor Bjornsson, Michael B. Jordan, Leonard Fournette, Cam Newton, Finn Jones, John Krasinski, Jordan Spieth, Anthony Joshua, José Altuve, Imagine Dragons’ Dan Reynolds, Sylvester Stallone, Josh Brolin, Mustafa Shakir, Mike Colter, Rob McElhenney, Ryan Reynolds, Sheamus, Deshaun Watson, Laird Hamilton, Alicia Wikander, Alvin Kamara, Dustin Johnson, Tiger Woods, Orlando Bloom, Jean-Claude Van Damme, Jonah Hill, the stars of Justice League, Tom Hardy, Michael B. Jordan again, Elsa Pataky, Cody Bellinger, Stephen Amell, Chris Jericho, Mark Wahlberg, Cristiano Ronaldo, Henry Cavill (twice), Ryan Reynolds (again), Brad Pitt, Chris Hemsworth, Lindsey Vonn, Alison Brie, Gal Gadot, The Rock, Jason Statham, Noah Syndergaard, Sylvester Stallone.

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Before settling down at BroBible, Douglas Charles, a graduate of the University of Iowa (Go Hawks), owned and operated a wide assortment of websites. He is also one of the few White Sox fans out there and thinks Michael Jordan is, hands down, the GOAT.