Chris Hemsworth is a busy father and he trains as one

The excuses, however, continue to roll. We do not blame you – life is tiring, of course – but working on your health and fitness is an investment that not only extends your life, but will also transform your mental health, your so much more.

Fortunately, you do not have to spend hours a day on that. You do not have to squirm under a heavy bar or curse yourself in a spinning class three times a week. Instead, you just have to work on a little smarter for many more benefits.

What exactly is how 35 years old Chris Hemsworth Now go on keeping fit killer. Since the first Thor If all goes well, you will have noticed a radical change from Bodybuilder-esque aesthetics to one focused on form and function. Here, the father of three gave us his best advice on fitness for busy fathers.

"What I'm doing recently is a lot of functional training at home with limited equipment," he says. "I think if you work with a Tabata system or a HIIT style, I find that it allows for such improvements and ease of doing the workouts."

Tabata is a variant of HIIT (High Intensity Interval Training), where you push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is a considered ensemble. Opt for eight sets of each exercise, which can include several bodyweight movements such as pushups and burpees or more functional exercises such as kettlebell swings, thrusters and more.

Back to Chris: "I can do a 20 minute workout now for six days a week," he says, "I can find it anywhere."

Hemsworth told Men's Health UK exclusively that he associates this style of training with his variant on intermittent fasting – a widespread diet that Hollywood stars such as Hugh Jackman, Benedict Cumberbatch and Terry Crews do not swear to – keeping his physique in check.

"There is something about people waiting to be motivated and moving, but the movement, I find it, dictates motivation," says Hemsworth. "If I know it and trust this theory, motivation follows."

As you can see, he is absolutely right. Deployed properly, your body can be your weight bar.

A version of this article originally appeared on Men's Health UK.