Looking to get fit, fast? Look no further! My 20-minute Centr workout will get your heart rate up, burn energy, and build lean definition. Since it’s HIIT (high-intensity interval training), you’ll be working in short bursts—so give it your all when you’re in the zone.
I’ve chosen exercises that’ll work your full body for the best results. While most of them are bodyweight-based, there are a couple which can be done with dumbbells if you have them. If not, the thrusters and renegade rows can be done weight-free—they’re still quite challenging! To add resistance for the biceps curls, try using full drink bottles or backpacks full of books (just make sure both sides weigh the same.)
The workout is to be completed in three rounds, with each set of exercises repeated three times with a 15 second rest in between. Make sure you have a clear space and your equipment ready to go so you can hit it hard. Let’s do this!
For more workouts from me and the rest of Chris Hemsworth’s team of experts, plus meal plans to fuel your body, head to Centr.com.
Round 1
Courtesy of Centr
Courtesy of Centr
Bicycle crunches – 10 reps
Lying on your back with your knees bent at a 90-degree angle and your hands touching the side of your head, engage your abdominal muscles to prepare for the movement. With control, straighten your left leg while bringing your left elbow to your right knee. Pause briefly before lowering your elbow and returning your leg to that start position, while simultaneously extending your right leg and raising your right elbow to left knee. This is one rep. Perform this exercise slowly and with control to increase the intensity.
Dumbbell thrusters – 10 reps
Begin standing, holding a dumbbell in each hand. Keep your heels and toes in contact with the floor for the whole movement. Sit your hips back and down into a squat, before standing up tall while pressing the dumbbells overhead. In the top position, your hands should be above your shoulders. Lower the dumbbells to return to the start position. This is one rep.
Dumbbell renegade rows (pictured above) – 10 reps
Start in a high plank position—hands positioned beneath your shoulders, feet apart (the wider they are, the easier the exercise will be), a straight line from your shoulders to your ankles and a dumbbell in each hand. With your core muscles engaged (squeeze your glutes and tense your abdominals), row the right dumbbell up in line with your belly button. Return to the start position, and complete with the left dumbbell. This is one rep. To reduce the difficulty, perform the exercise on your knees.
Rest – 15 sec.
Repeat x 3
Round 2
Courtesy of Centr
Courtesy of Centr
Pushups – 10 reps
Start lying on your stomach with your feet together and your hands positioned just wider than your shoulders. Brace your core (squeeze your glutes and abdominal muscles), before pushing away from the floor. In the top position, your arms should be extended with a straight line from your shoulders to ankles. With control, lower yourself, stopping before your chest touches the floor. This is one rep. To reduce the difficulty, perform the exercise on your knees.
Cross climbers (picured above) – 10 reps
Start in a high pushup position with your hands just wider than your shoulders, arms extended, and a straight line from your shoulders to ankles. Bring your left knee toward your right elbow (touch it if you can) and return to the start position. Repeat on the other side. This is one repetition.
Dumbbell biceps curls – 10 reps
Begin by standing tall and holding a dumbbell in each hand so that your palms are facing inward. Keeping your elbows locked by your side, raise the dumbbells up while rotation your hands so that in the top position, your palms are facing toward the sky.
Rest – 15 sec.
Repeat x 3
Round 3
Courtesy of Centr
Courtesy of Centr
Side plank (pictured) – 30 sec.
With your left elbow positioned beneath your shoulder, assume the plank position by lifting up to support your full weight on the side of your left foot and left forearm. Engage your core muscles, and raise your right arm straight up to maintain good chest posture. Hold for 30 seconds, then repeat for 30 seconds on your right side.
Walking planks – 10 reps
Take the plank position with your weight supported on your forearms and toes, your elbows beneath your shoulders, and your core muscles engaged (squeeze your glutes and tense your abdominals.) Take your right arm from the floor, placing your hand below your right shoulder. Push up with your right hand while raising your left arm and placing it beneath your left shoulder. The top position resembles a narrow pushup. Return to the start position. This is one repetition. Complete the next repetition by leading with your left arm.
