Sculpt Your Body in 20 Minutes: Chris Hemsworth’s Ultimate Dumbbell Workout
Achieve full-body strength and a powerful core with a high-intensity routine from Hemsworth's Centr app.

Achieve Your Fitness Goals in Just 20 Minutes
Feeling pressed for time around the holidays or as your schedule returns to normal? You can still build muscle and reach your fitness goals with a quick, effective workout. This 20-minute routine is designed to maximize results without demanding too much of your busy day. Whether you're aiming to stay in shape or make significant gains, this workout fits seamlessly into your schedule.
Essential Equipment: Adjustable Dumbbells
All you need to get started is a pair of adjustable dumbbells. These versatile weights are perfect for home workouts, taking up less space and allowing you to easily change the load between exercises. As you grow stronger, you can gradually increase the weight to continue challenging your muscles. Adjustable dumbbells are a smart investment for anyone serious about their fitness journey.
Setting Up Your Workout Space
Creating an effective workout environment is simple. Find a bit of space in your home, roll out a yoga mat for comfort, and you're ready to begin. A dedicated workout area helps you stay focused and motivated. With everything in place, you can dive into your exercise routine without any distractions.
The Centr Workout Routine
Developed by Chris Hemsworth's team at Centr, this workout is led by expert trainers Luke Zocchi and Maricris Lapaix. You’ll perform each exercise for 45 seconds, followed by a 15-second break. Each round consists of two sets, totaling five minutes. After a short rest, you repeat the rounds four times, completing a full-body, core-strengthening workout in just 20 minutes.
High-Intensity Resistance Training (HIRT)
This workout combines strength exercises with high-intensity intervals, a method known as high-intensity resistance training (HIRT). HIRT pushes your muscles hard for short periods, followed by brief rest, making it ideal for busy individuals. Similar to high-intensity interval training (HIIT), HIRT raises your heart rate and boosts your metabolism, helping you burn more energy during and after your session.
Join the Hybrid Strong Program
Centr’s Hybrid Strong is a six-week program that features three new HIRT workouts each week, along with dedicated cardio sessions. You have the flexibility to choose cardio routines that fit your equipment availability, whether you prefer treadmill work or equipment-free classes. This comprehensive approach ensures you start the new year focused and fit.
Conclusion: Flexible Fitness Solutions for Every Schedule
Staying fit doesn't have to be time-consuming or expensive. With structured programs like Centr’s Hybrid Strong and flexible home workout options, you can achieve your fitness goals on your own terms. Whether you choose to invest in a workout app or explore free online sessions, there are plenty of ways to keep building muscle and staying active, even with a tight schedule.