{"id":623669,"date":"2026-10-07T20:42:23","date_gmt":"2026-10-07T20:42:23","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/623669\/"},"modified":"2026-10-07T20:42:23","modified_gmt":"2026-10-07T20:42:23","slug":"tom-hiddleston-45-shares-the-5-2-method-he-uses-to-build-strength-and-stamina-in-just-30-minutes","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/623669\/","title":{"rendered":"Tom Hiddleston, 45, Shares the 5\/2 Method He Uses to Build Strength and Stamina in Just 30 Minutes"},"content":{"rendered":"

Tom Hiddleston<\/a> uses a workout called the \u20185\/2 method\u2019 to build strength and stamina. Created by Hollywood PT Simon Waterson, it\u2019s a 30-minute metcon<\/a> that pairs five exercises with two-minute cardio intervals.<\/p>\n

\u2018It\u2019s designed to be short but intense,\u2019 Hiddleston told MH, when he sat down for his cover interview. \u2018It\u2019s essentially a metcon where you\u2019re working at a very high heart rate under intensity for 30 mins.\u2019<\/p>\n

The structure is an \u2018accumulator pyramid\u2019. Start with one exercise, then add another each round, with two minutes of cardio after each combination:<\/p>\n

Exercise A, then two minutes of cardioExercises A and B, then two minutes of cardioExercises A, B and C, then two minutes of cardioExercises A, B, C and D, then two minutes of cardioExercises A, B, C, D and E, then two minutes of cardio<\/p>\n

By the final round, you\u2019ll have worked through all five exercises before hitting the cardio interval. Hiddleston says the format gets \u2018nastier the higher you get.\u2019<\/p>\n

How to Pick Your Exercises<\/p>\n

Hiddleston suggests picking five movements, such as goblet squats<\/a> and kettlebell swings<\/a>, and pairing them with cardio on a run, bike or rower.<\/p>\n

Speaking separately, on the Men’s Health: Built For Life<\/a> podcast, he describes a version with pull-ups<\/a>, push-ups<\/a> and clean and presses, alongside movements such as sprinter lunges and box jumps. Between exercises, he adds two-minute bursts on the power bike, treadmill<\/a> or with mountain climbers.<\/p>\n

\u2018And no rest,\u2019 he says on the podcast. \u2018You\u2019re getting tired, you\u2019re using your stamina, but you\u2019re also doing real strength training.\u2019<\/p>\n

The method leaves room to change the exercises to suit your training. On the podcast, Hiddleston says he might swap pull-ups for heavy squats<\/a>, or choose movements that help him prepare for a particular role.<\/p>\n

Use weights and a pace you can manage while maintaining good form. The intensity should come from the accumulating work, not from rushing through sloppy reps.<\/p>\n

Read our full interview with Tom Hiddleston at this link<\/a>. You can subscribe to Men’s Health by clicking here<\/a>.\"men's<\/a>\"Headshot<\/p>\n

Isaac Williams is Site Editor for both Women\u2019s Health UK and Men\u2019s Health UK, guiding and supporting the content teams to create content across all platforms. Isaac\u2019s love of health and fitness began at Loughborough University, where he graduated with a History and English degree in 2014. His first job was at Men\u2019s Running magazine, where he progressed from Staff Writer to Editor. Among his highlights of those four years include completing a 24-hour track race (never again), just about finishing a multi-day ultramarathon in the Azores, and chugging his way around a \u2018beer mile\u2019. Isaac ventured into the world of freelance journalism in 2018, interviewing some of the biggest names in sport \u2013 like Anthony Joshua and Ben Stokes \u2013 and writing features for the likes of The Guardian, Red Bull, ShortList and BBC Countryfile. He was also a regular contributor to an adventure series called \u2018The Man Who\u2019: speaking to some of the world\u2019s most extreme explorers from the wilds of Caff\u00e8 Nero. In late-2019, Isaac became Editor of Men\u2019s Fitness UK. In his five years there, Isaac was responsible for editing the monthly magazine and managing website content, ultimately helping the brand transition to a \u2018digital-first\u2019 approach. He joined Hearst UK as Multiplatform Editor in December 2024, where he manages day-to-day digital output, edits content and writes articles on all things health and fitness. When he\u2019s not hammering at his keyboard, Isaac enjoys exercise and trying \u2013 \u00a0unsuccessfully, so far \u2013 to teach his baby son to kick a football. You can follow Isaac on Instagram @isaacw1993<\/a>.\u00a0<\/p>\n