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Build Muscle With This 20-Minute Bodyweight Workout From Chris Hemsworth's PT

You don't need any kit – or much space – to get a testing full-body workout, thanks to fitness expert Luke Zocchi

By Lee BellPublished: 31 March 2020

Greg Funnell

You don't need an MTV Cribs-style gym in your summer house to get a testing workout at home. In fact, you don't even need a garden. This workout, from Chris Hemsworth's personal trainer, Luke Zocchi, is designed to work your entire body requires no kit and barely any room (so even if you've been banished to a corner of study for your exercise sessions, you've got no excuse).

“There is no reason why you need a lot of space to enjoy a good workout,” he says. “It can easily be done in your living room or on the floor of your bedroom if you’re squeezed for space.” You don't even need that much spare time, either (although lord knows we're all blessed with more of that than normal right now). That's because this 20-minute home workout uses your body as the weight and focuses on perfect form, rather than thousands of reps.

“While we’re all stuck at home bodyweight exercises are the way to go," Zocchi says. "Just slow the moves down and focus on the eccentric movement to make sure you’re getting the maximum benefit from every rep." Translation? Lower your bodyweight slowly. By not letting gravity do the work for you, your muscles have to do the job instead. So you see results faster.

The Workout

This is a circuit, so complete one set of each exercise, rest, then move onto the next. Do four rounds total. How long you work and rest depends on how fit you're feeling. Beginners should work full out for 20 seconds and rest for 40; intermediates work for 30 seconds then rest for 30; if you're advanced, work for 40 seconds, rest for 30.“Don’t underestimate how tough it can be,” says Zocchi. “Repeat the full circuit four times and if you think you could be working harder, shrink your rest times.”

Bodyweight squats

Sets: 4

Reps: Beginner – 20 seconds; Intermediate – 30s; Advanced – 40s

Rest: Beginner – 40 seconds; Intermediate – 30s; Advanced – 30s

Start with your feet shoulder-width apart, then keep your back straight and squat low, making sure that your knees are in line with your toes and your core is engaged. Drive back up to standing.

Make it harder: Try jump squats. Leap into the air when you stand back up, then land back in a deep squat to activate as much muscle as possible.

Lunges

Sets: 4

Reps: Beginner – 20 seconds; Intermediate – 30s; Advanced – 40s

Rest: Beginner – 40 seconds; Intermediate – 30s; Advanced – 30s

Ignore the weights in the video – this is still tough with just your bodyweight. Lunge forward with your front knee directly above your ankle and your shoulders above your hips. Make sure that you’re driving back up by pushing down through your heel – it's not just good for stability, it will ensure you’re engaging the right muscles.

Make it harder: Try jumping lunges – at the bottom of each lunge, drive yourself off the ground, switch legs in mid-air, then land in a lunge.

Burpees

Sets: 4

Reps: Beginner – 20s; Intermediate – 30s; Advanced – 40s

Rest: Beginner – 40s; Intermediate – 30s; Advanced – 30s

Place your hands onto the floor then kick your feet back until you're in a press-up position. Lower your chest to the floor, then reverse the move – push back up, kick your feet forward and drive back up, so your feet leave the ground.

Make it harder: Add a mountain climber to the press-up: bring your right knee up to your chest, then kick it back and do the same with your left knee.

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Bear Crawls

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Sets: 4

Reps: Beginner – 20s; Intermediate – 30s; Advanced – 30s

Rest: Beginner – 40s; Intermediate – 30s; Advanced – 30s

Get into a press-up position with your knees at 90 degrees, under your hips. Then, crawl forward with your core engaged, alternating your hands and feet. This move is all about control so make sure your core is braced – if your glutes are dipping or rising, you're doing it wrong.

Make it harder: Just go faster – but not so fast you lose control.

Kick Sits

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Sets: 4

Reps: Beginner – 20s; Intermediate – 30s; Advanced – 30s

Rest: Beginner – 40s; Intermediate – 30s; Advanced – 30s

Squatting down with your hands planted on the ground in front of you, rotate 90 degrees to the left and kick out your right leg. Then, rotate 180 degrees to the right, kicking your left leg out, then turn 90 degrees back to your original position. That's one rep.

Make it harder: Speed it up. But again, remember to keep the move under control. If you start toppling over, you're going too fast.

Luke Zocchi is one of the featured trainers on Centr6, the new group workout program available exclusively on Chris Hemsworth’s personalised digital health and fitness program, Centr. Members who sign up by 31 March can get a six-week free trial.