Chris Hemsworth's trainer reveals how to get a Hollywood body no matter your fitness level - and all you need is 20 minutes of exercise THREE times a week

  • Chris Hemsworth's personal trainer Luke Zocchi shared his fitness tips
  • The PT recommended you embrace body weight training and eat protein
  • He also said you only need to work out for 20 minutes three times a week
  • Luke also advocates incorporating bear crawls into your fitness regime 

By Sophie Haslett For Daily Mail Australia

Published: | Updated:

As much as he is known for his acting prowess, Chris Hemsworth has also gained a legion of fans thanks to his ripped physique. 

The 35-year-old has Luke Zocchi to thank for this - his childhood best friend and personal trainer of many years.

Recently, Luke - who Chris called 'the best trainer in the world' - shared how you can really get a Hollywood body, no matter your fitness level.

Here, FEMAIL reveals how - and why all you need to give up is twenty minutes of your time three days a week.

Chris Hemsworth (pictured) has his childhood friend and personal trainer, Luke Zocchi, to thank for his incredible physique

Chris Hemsworth (pictured) has his childhood friend and personal trainer, Luke Zocchi, to thank for his incredible physique

Recently, Luke (pictured) - who Chris called 'the best trainer in the world' - shared how you can really get a Hollywood body, no matter your fitness level

Recently, Luke (pictured) - who Chris called 'the best trainer in the world' - shared how you can really get a Hollywood body, no matter your fitness level

1. Bodyweight exercise

You might think the secret to peak fitness is lifting weights, swinging kettlebells and carting around expensive equipment.

But according to Luke, all you need is the motivation to use your body weight - and a few tips:

'I designed the workouts to be as accessible as possible,' Luke told News Corp. 

Speaking to FEMAIL, Luke explained that his workouts feature everything from bear crawls to burpees, lunges and crunches.

'The best exercise for all-body fat loss is bear crawls,' Luke told Daily Mail Australia.

'They're low impact, but work the entire body. Exercising first thing in the morning is also a great way of encouraging your body to burn fat more efficiently.' 

Luke (pictured with Chris) said you don't need expensive gym equipment to get fit - instead you need to embrace body weight training by doing bear crawls and lunges

Luke (pictured with Chris) said you don't need expensive gym equipment to get fit - instead you need to embrace body weight training by doing bear crawls and lunges

2. Twenty minutes is all you need

Similar to the fact that you don't need tonnes of pricey equipment to get the body of a Thor star, Luke also said as little as 20 minutes daily is the key to getting that Hollywood physique.

'If you commit to training just three times a week for 20 minutes, you will slowly see results,' he told FEMAIL.

Luke is a fan of the 'train smart, not hard' mentality and added that if you focus on training for a lesser period of time, you are more likely to see results.

Luke (pictured) believes you should never count kilojoules but rather wholefoods - he said workout days should be higher in carbs, whereas non-workout days should include protein
Luke (pictured) believes you should never count kilojoules but rather wholefoods - he said workout days should be higher in carbs, whereas non-workout days should include protein

Luke (pictured) believes you should never count kilojoules but rather wholefoods - he said workout days should be higher in carbs, whereas non-workout days should include protein

3. Choose wholefoods

Counting kilojoules is what many people assume celebrities do in order to be lean and fit.

But Luke said you should never count calories, and instead should focus on wholefoods.

'My recipes are based on eating good meals made from wholefoods, with options for workout days and non-workout days,' he told News Corp.

On a workout day, you might eat more carbs, whereas when you're not working out, it should be a meal that is higher in protein.  

'Depending on what we are trying to achieve with a client, it could be three meals a day or even up to six or seven small meals,' he told FEMAIL.

'The ideal healthy day on a plate would feature a breakfast vegetable omelette, a lunch of roasted veggie salad and a dinner of grilled fish with rice and salad,' he said.

'A small amount of dark chocolate to finish is fine, provided you make well-informed choices and create balance and enjoyment with what you eat daily.'

'My recommended way of eating is NOT a diet,' he said. 'It is NOT a set of restrictions designed to limit your food consumption. It is NOT a set of rules that you must blindly follow.

'Instead, it is about empowering you to make choices: smart, well-informed choices.'

Alcohol, fried and processed foods should be limited. 

Luke recommends picking up some weights at least two times a week, and making sure your diet is rich in protein (pictured: Chris Hemsworth)

Luke recommends picking up some weights at least two times a week, and making sure your diet is rich in protein (pictured: Chris Hemsworth)

4. Embrace weights

Last but not least, while you can do a lot of exercises with the help of your body weight, Chris also said that embracing weights is the key to getting a physique like Chris Hemsworth's.

Luke recommends picking up some weights at least two times a week, and making sure your diet is rich in protein.

'A major part of successfully changing your lifestyle is overcoming old habits,' Luke wrote in his new book.

'Breaking unhealthy eating habits is not an easy thing to do - it will test you mentally and physically...

'It takes 21 days to create a new habit, so after a few weeks you will notice that you stop craving the unhealthy sugars you were eating and are finding a new way of eating normal.' 

The A-List Diet and Fitness Plan by Luke Zocchi is published by Plum, RRP $34.99, Photography by Chris Middleton. 

Chris Hemsworth

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