Train your entire body and gain muscle mass at home using a 15-minute resistance band exercise routine as suggested by Chris Hemsworth
In a world where superheroes seem to be leaping off the silver screen, it's easy to forget that their physical prowess is not just CGI magic. Take Chris Hemsworth, for instance, the actor known for portraying the Norse god Thor. He relies on his own physique to bring the character to life, and his fitness is a testament to that.
Hemsworth's fitness regime is a favorite of high-intensity resistance training (HIRT), a workout style that combines the low-rest/high effort format of high-intensity interval training (HIIT) with the strength and muscle-building benefits of resistance training. This workout delivers the advantages of both exercise styles in a time-efficient session.
Recently, Hemsworth shared a 3-day functional workout routine on his Centr fitness app. The routine is focused on mobility, bodyweight strength, core control, and explosive training, designed to build real-world muscle and endurance. It's meant to be performed three times a week and requires no special equipment, making it accessible for anyone looking to get started.
The workout consists of three rounds of various exercises, with minimal rest between them. Some of the exercises included in the routine are squats, curls, prisoner squats, push-ups, spider climbers, snap jumps, fire hydrants, Russian twists, and scissor kicks. Hemsworth uses resistance bands for these exercises, which add resistance to the movements, helping to develop strength.
Push-ups work the chest, shoulders, and triceps, while curls target the biceps in the arms. Banded squats strengthen the legs, providing a full-body workout. This circuit format of the workout delivers cardio benefits, challenging the endurance of the heart, lungs, and muscles.
Strength training exercises, like this HIRT workout, can aid in weight loss by raising the heart rate and building muscle. Muscle is a metabolically active tissue that requires energy to maintain, boosting the metabolism and helping achieve a calorie deficit. Building muscle through strength training can also improve running economy and generate more power for runners and those who play recreational sports, potentially avoiding unwanted pains and niggles.
Stronger muscles can support and stabilize the body more effectively, improve mobility, and make joints more robust, reducing the risk of injuries. This is particularly important for Hemsworth, given his active lifestyle, demonstrated through his regular surfing and adventuring videos.
The workout video demonstrating each exercise can be found on Chris Hemsworth's Instagram. If you're looking to follow in the footsteps of a modern-day superhero, this HIRT workout could be just what you need to get started on your fitness journey.
