Try Chris Hemsworth’s 9-Minute Workout

Credit: Steven Chee/Men’s Health
Who’s gonna turn down a workout from the Mighty Thor himself?

If you wanna see some of the most ripped dudes in show business, you don’t need to go much further than the Avengers. Captain America, the Incredible Hulk, and of course, the Mighty Thor; all of their actors (well, not Hulk’s, he’s mostly CG) do their utmost to stay in the prime of their time as the role calls for it. Chris Hemsworth, the face of Thor, is especially well-known for his workout chops. He’s even developed a new 9-minute bodyweight workout, and this time, it’s for a good cause.

Hemsworth is a supporter of Battle Cancer, a charity program that raises money for cancer victim support and research with mass-participation fitness competitions. The program is headed by Scott Britton, a good friend of Hemsworth’s, and when Hemsworth got the call to contribute to the movement, he was all too happy to oblige. So try this quick set and maintain your health for all those out there who have been knocked out of the game by cancer.

Credit: Centr

The workout has three primary components: press-ups, burpees, and air squats. Sounds simple on paper, right? The twist is the gradual increase in reps based on time. Every minute of this 9-minute set is utilized. For the first three minutes, you do ten reps of all three exercises. The idea is that you get one exercise set done in under a minute, rest for the remainder of the minute, then move on to the next. 10 press-ups, rest, 10 burpees, rest, 10 air squats, rest. That’s three minutes. Minutes 3-6 are the same idea, but with two more reps on each set. 12 reps of each, less rest. For minutes 6-9, we’re finishing up with 14 reps of each set. At this point, you will likely have little-to-no rest time, so you might as well just go for broke. Do your best and power through, and think of all those brave souls out there powering through their own battles.