Chris Hemsworth’s gruelling HIRT workout to get shredded to play Thor in Avengers


AVENGERS: ENDGAME has yet to hit the cinemas but we can tell you one thing… Chris Hemsworth is ripped in it.

But you can be sure that the Hollywood superstar worked super hard in the gym to ensure he looks and plays the part.

Now the chance to train like Chris Hemsworth

As a father of three, the 35-year-old is restricted for time in the gym.

And he therefore employs the renowned Luke Zocchi to be his personal trainer.

Hemsworth made his silver screen debut in the first Avengers film in 2011 but now he looks a leaner and meaner version of himself eight years on.

Here’s how he did it.

The 35-year-old sticks with the HIRT training programme – short for High-Intensity Resistance Training.

It’s basically a fat-burning regimen that includes a load of different exercises in a 30 minute period.

HIRT is essentially strength training for fat loss that keeps your heart rate up and gives muscles very little time to recover before the next workout.

We’re not going to lie, it looks pretty gruelling but also rewarding judging by the results from Hemsworth.

Thanks to Men’s Health, you can look like him by following the workout below.

The Avengers actor gets put through a gruelling HIRT training programme
The Australian uses quickfire 30 minute workouts which are ultra intensive
Hemsworth had to be put through his paces to play Thor in Avengers
Avengers: Endgame is out in cinemas later this month
Scope Features

Chris Hemsworth's Workout

Burpee Curl to Press
Sets: 5; Reps: 10

  • Begin standing, feet hip-width and hands holding dumbbells by your sides
  • In one fluid motion, bend down and place your hands and dumbbells under your shoulders as you jump your feet backwards to a push-up position
  • Complete a push-up before jumping your feet back under your body, standing back up and raising the dumbbells straight above your head as you do so
  • Lower the dumbbells to the starting position. That’s one rep

Walking Planks
Sets: 5; Reps: 10

  • Take the plank position with your weight supported on your forearms and toes, your elbows beneath your shoulders, and your core muscles engaged (squeeze your glutes and tense your abdominals)
  • Take your right arm from the floor, placing your hand below your right shoulder. Push up with your right hand while raising your left arm and placing it beneath your left shoulder
  • The top position resembles a narrow push-up. Return to the start position. This is one repetition
  • Complete the next repetition by leading with your left arm, then alternate

Dumbbell Renegade Row and Press-Up
Sets: 5; Reps: 10

  • Start in a high plank position – hands positioned beneath your shoulders, feet apart (the wider they are, the easier the exercise will be), a straight line from your shoulders to your ankles and a dumbbell in each hand
  • With your core muscles engaged (squeeze your glutes and tense your abdominals), complete a push-up
  • At the top of the push up, row the right dumbbell up and back down in line with your belly button, then the left. That’s one rep
  • To reduce the difficulty, perform the exercise on your knees

Dumbbell Bent-over Rear Flys
Sets: 5; Reps: 10

  • Take the position by standing with knees slightly bent, and hinge from the hips to bend so your back is flat and parallel with the ground
  • Hold your dumbbells straight down, touching underneath your chest and refrain from arching your back
  • While tensing your stomach, raise each hand up to the side of your body at the same time, forming a T shape and not going above your back
  • Slowly lower arms and repeat

Dumbbell Hammer Curl and Reverse Lunge
Sets: 5; Reps: 10

  • Stand holding your dumbbells by your sides, with your palms facing toward your body
  • Step your right foot back behind your body and lunge down, your right knee touching the ground and left knee staying in line with your ankle
  • At the same time, raise both dumbbells up to shoulder height, while keeping your elbows tucked in
  • Lower the dumbbells as you return your right foot to the starting position.
  • This is one rep, complete the next rep with your left leg

Hollow Outs
Sets: 5; Reps: 10

  • Lie down flat on your back and hold your arms and legs straight out from the body, with hands and toes pointed, hovering slightly above the ground
  • The key with this exercise is to tense your abs and glutes to move with control rather than momentum
  • So, with control, slowly begin to rock back and forth – raise your upper body off the ground as you lower your legs, then rock back the other way just before your legs touch the ground
  • Maintain lower body contact with the ground for the duration of the movement
  • Rock forward, then back – this is one rep. Repeat


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