{"id":612967,"date":"2026-04-18T19:11:09","date_gmt":"2026-04-18T19:11:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/612967\/"},"modified":"2026-04-18T19:11:09","modified_gmt":"2026-04-18T19:11:09","slug":"chris-hemsworth-shares-his-go-to-strength-workout-that-hits-every-muscle-in-under-20-minutes","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/612967\/","title":{"rendered":"Chris Hemsworth shares his go-to strength workout that hits every muscle in under 20 minutes"},"content":{"rendered":"

When Chris Hemsworth<\/a> needs a fast, effective workout, he doesn\u2019t overcomplicate things. Let\u2019s be honest, he has far better things to be doing, like shooting blockbuster movies or running his fitness app, Centr<\/a>.<\/p>\n

Instead, he likes to hit as many different muscle groups as possible with a barbell complex<\/a>, a sequence of compound moves performed back-to-back without putting the bar down.<\/p>\n

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This type of workout builds strength, improves overall endurance, and elevates your heart rate, making it ideal when your schedule is tight, but you still want a workout that hits in all the right places.<\/p>\n

Article continues below <\/p>\n

You may like<\/p>\n

While Hemsworth uses a barbell, the workout can also be done with two dumbbells<\/a>, or, for more flexibility, using adjustable dumbbells<\/a>.<\/p>\n

After all, not everyone can curl an Olympic barbell, which weighs 20kg (~44lbs)!<\/p>\n

How the workout works<\/p>\n

This 8-move routine targets the entire body in one continuous flow and can be completed in under 20 minutes.<\/p>\n

\u201cThis one\u2019s a monster and not for the faint-hearted. Take it at your own pace,\u201d says Hemsworth.<\/p>\n

Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts<\/p>\n

Grab your one piece of equipment (the barbell) and perform each exercise consecutively without putting the bar down.<\/p>\n

Rest for 60\u201390 seconds after each round, and repeat for 10 rounds in total (if you can!).<\/p>\n

The movesBicep curl x 10: This upper body move will improve arm strength, grip strength and your overall arm definition.Overhead press x 10: This exercise is great for building defined, rounded shoulders, whilst working your triceps and upper body stability.Tricep extension x 10: Tricep extensions stretch and strengthen the entire tricep muscle whilst reducing tension on the elbows.Squat x 10: This lower-body exercise will strengthen your legs, glutes, hamstrings, and core.Bent-over row x 10: This move is great for building upper-back strength and improving posture.Lunge (right) x 10: This single-leg move improves unilateral strength, balance and hip stability.Lunge (left) x 10: Again, a single-leg move that boosts coordination, balance and core strength.Standing twists x 10: This rotational core move will work your obliques and your torso control under load.<\/p>\n

When it comes to barbell complexes, remember not to go too heavy with the bar.<\/p>\n

What to read next<\/p>\n

You\u2019ll do around 80 reps per round, so you’ll fatigue very quickly. The goal is smooth, consistent movement and to hit all your reps with good form – not maximum weight.<\/p>\n

\u201cStrength isn\u2019t built overnight, it\u2019s built one rep at a time,\u201d says Hemsworth.<\/p>\n

Why barbell complexes work so well<\/p>\n

Barbell complexes combine strength training and cardio into one efficient session.<\/p>\n

Because the bar never leaves your hands, your muscles stay under tension while your heart rate stays elevated.<\/p>\n

Barbell workouts like this also combine multiple lifts into a single continuous sequence, building strength, conditioning, and efficiency simultaneously.<\/p>\n

They create time under tension and minimal rest, which drives adaptation in both the muscle and cardiovascular systems.<\/p>\n

In less than 20 minutes, you\u2019ve trained strength, endurance, and mental toughness without machines or moving from one piece of equipment to another.<\/p>\n

This makes complexes ideal if you\u2019re short on time but still want a full-body workout<\/a> that builds muscular endurance, mental strength and burns serious calories.<\/p>\n

Start with a manageable weight, prioritise form over speed, and you\u2019ll get maximum benefit in minimal time.<\/p>\n

If you\u2019re looking for more barbell workouts, check out this five-move workout to burn fat and boost strength<\/a>.<\/p>\n

For something more technical, you can learn how to master the barbell power clean<\/a>, a compound exercise that works the full body, especially the glutes, core, quads, hamstrings, adductors, shoulders, and forearms.<\/p>\n

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Today’s best dumbbell deals<\/p>\n","protected":false},"excerpt":{"rendered":"When Chris Hemsworth needs a fast, effective workout, he doesn\u2019t overcomplicate things. Let\u2019s be honest, he has far…\n","protected":false},"author":2,"featured_media":612968,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[49,48,407,84],"class_list":{"0":"post-612967","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-ca","9":"tag-canada","10":"tag-fitness","11":"tag-health"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/612967","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=612967"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/612967\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/612968"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=612967"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=612967"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=612967"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}