Maximize your strength and endurance like Chris Hemsworth with this hybrid training workout from Centr

Chris Hemsworth and his band of trusted Centr trainers have launched a new training plan this January called Hybrid Strong. Six weeks of dumbbell and bodyweight workouts spread across six weeks will burn fat, boost aerobic fitness and build lean muscle.

The Aussie actor teased the new program on January 1, describing it as "six weeks of strength, cardio and transformative training" designed to set you up for success all year long. The program taps into one of 2025's biggest fitness trends: hybrid training. Rather than having to choose between building strength or improving endurance, it allows you to do both.

"Instead of dedicating your entire week to weightlifting or logging miles, hybrid training is all about finding powerful combinations—like lifting paired with cycling, or running mixed with functional strength exercises," explains Centr trainer Luke Zocchi.

In practice, that means each week in the Hybrid Strong plan features three strength workouts and one cardio HIIT routine. But as is the nature of hybrid training, each strength class includes cardio elements and vice versa.

Here is the cardio session from the opening week that will give you a flavor of what's to come. The full-body workout unites high-intensity intervals with traditional strength moves, like squat pulses and holds. It should take just 30 minutes and all you need is a pair of dumbbells to give it a try at home or in the gym.

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How to do the workout

The first cardio workout in Centr's Hybrid Strong plan consists of four blocks, a warm-up and cool-down. It's recommended you have two pairs of dumbbells to hand: one light and one medium so you can chop and change as needed.

Take a few minutes before launching into the workout to warm up and practice a few of the exercises—without weights—to familiarize yourself with the movement patterns involved. On Centr's web page for the workout, called HIIT Cardio Fuse, you can follow a short video warm-up with Zocchi, and see demonstrations of each exercise.

Block 1

Complete 3 sets. Rest for 10sec between exercises, 30sec between sets and 40sec at the end of the block. Increase your working phase by 5sec each set.

1A. Dumbbell power knee drive (left)

Sets: 3 Time: First set 40sec, second set 45sec, third set 50sec

• Stand with your left foot behind you, holding a light dumbbell in both hands at head height with your arms extended.
• Bring the dumbbell and your left knee to meet by your midsection.
• Return to the starting position.
• Repeat at pace.

1B. Dumbbell power knee drive (right)

Sets: 3 Time: First set 40sec, second set 45sec, third set 50sec

• Stand with your right foot behind you and holding a light dumbbell in both hands at head height with your arms extended.
• Bring the dumbbell and your right knee to meet by your midsection.
• Return to the starting position.
• Repeat at pace.

1C. Lateral shuffle plus touchdown

Sets: 3 Time: First set 40sec, second set 45sec, third set 50sec

• Stand with your feet wider than shoulder-width apart and sink into a quarter squat.
• Staying low, take two sidesteps to the right.
• Keeping a straight back, push your hips back and bend your knees, and reach down to touch the floor with your right hand.
• Return to the quarter squat and repeat on the other side.

Block 2

Complete 2 sets. Rest for 10sec between exercises, 30sec between sets and 40sec at the end of the block.

2A. Dumbbell burpee

Sets: 2 Time: 45sec

• Hold medium-heavy dumbbells by your sides.
• Hinge at the hips then bend your knees to lower the weights to the floor outside of your feet.
• Step or jump your feet back into the top position of a push-up, so your hands are directly under your shoulders, your arms are extended and your body is in a straight line from head to heels.
• Step or jump your feet forward so they are next to the weights.
• Ensuring your back stays flat, extend your legs and hips to stand up.

2B. Dumbbell monster walk

Sets: 2 Time: 45sec

• Hold one dumbbell in front of your chest in both hands.
• Bend your knees and push your hips back to lower into a half squat.
• Staying low, walk forward three full paces.
• Staying low, walk back three full paces to return to the start.
• To make it easier, stand back up when you return to the start to briefly alleviate the tension in your working muscles.

Block 3

Complete 3 sets. Transition quickly between exercises. Rest for 30sec between sets and 40 sec at the end of the block.

3A. Dumbbell reverse lunge plus front kick (left)

Sets: 3 Time: 35sec

• Stand holding light or medium dumbbells by your sides.
• Take a big step back with your left foot and bend both knees to lower until your left knee gently taps the floor.
• Push through your right foot to return to standing and kick your left leg forward.
• Return to the starting position.

3B. Dumbbell reverse lunge plus front kick (right)

Sets: 3 Time: 35sec

• Stand holding light or medium dumbbells by your sides.
• Take a big step back with your right foot and bend both knees to lower until your right knee gently taps the floor.
• Push through your left foot to return to standing and kick your right leg forward.
• Return to the starting position.

3C. Dumbbell high knees plus pause plus single-arm biceps curl

Sets: 3 Time: 35sec

• Hold dumbbells at shoulder height.
• Engage your core and march on the spot, raising your knee to hip height, for five steps.
• On the fifth step, hold your leg in the air then perform a biceps curl with the arm on the same side as the raised leg.
• March on the spot for another five steps, then perform a biceps curl with the other arm while keeping your leg raised.

Block 4: challenge round

The final section involves one exercise done three ways: plyo, pulse and pause. Complete 2 sets. Rest for 10sec between exercises and 30sec between sets.

4A. Dumbbell squat jump

Sets: 2 Time: 30sec

• Hold one light dumbbell in both hands in front of your chest.
• Bend your knees and sit your hips back to lower until your hips are level with your knees.
• Drive up powerfully into a jump.
• Land with soft knees and repeat into the next rep.
• Alternatively, rise onto the balls of your feet instead of jumping.

4B. Dumbbell squat pulse

Sets: 2 Time: 35sec

• Hold one light dumbbell in both hands in front of your chest.
• Bend your knees and sit your hips back to lower into a half squat.
• Pulse up and down, maintaining tension in your glutes, quads and core muscles.
• Remember to breathe.

4C. Dumbbell squat hold

Sets: 2 Time: 40sec

• Hold one light dumbbell in both hands in front of your chest.
• Bend your knees and sit your hips back to lower until your hips are level with your knees.
• Hold this position, pushing your knees out so they don't cave in, breathing normally and keeping your core engaged and back flat.
• Return to standing after 40sec.

What is hybrid training?

Chris Hemsworth isn't just rippling abs and bulging biceps. Under the hood the Aussie actor has an engine to match thanks to a style of exercise called hybrid training.

This time-efficient, best-of-both-worlds type of workout has grown in popularity as functional fitness sports and disciplines like CrossFit and HYROX have become more mainstream.

Rather than having to choose between building strength or improving endurance, hybrid athletes argue you can do both without compromising your gains.

"It's a method of working out that involves two distinct fitness modalities—usually to build strength and endurance at the same time," says Zocchi. Yet it can also involve combinations like functional training and cycling, or strength training and yoga for flexibility and mobility.

"Hybrid training will make you an overall fitter person: someone who can bench press an impressive weight and run for the last train without running out of breath," says Zocchi.

Like any style of exercise, the biggest risk with hybrid training is overdoing it. "Overtraining makes you more likely to fatigue, which can lead to sloppy form and increased injury risk," says Zocchi. "This is where the balance and structure of your hybrid training routine becomes important."

If you don’t have time to split your training across separate days and want to blend strength and cardio into one effective session, Zocchi says the order in which you do the modalities can make a difference.

If your goal is to maximize muscle growth, he recommends lifting weights before cardio exercises to ensure you have enough energy reserved to lift heavy. If bolstering endurance is your focus, he suggests doing cardio before shifting gears to lift weights.