It doesn't matter how you know Henry Cavill – Superman, Solo, The Duke of Suffolk – but it does matter that you know how he builds his heroic physique.
While no slouch in the acting department, the 35-year-old's approach to health and fitness — apparent in everything from 2011's taps-aff epic Immortals to 2017's blockbuster Justice League, 2019's The Witcher and his continued efforts to raise funds for the Durrell Wildlife Conservation Trust — has become the stuff of legend. Thankfully, the process that got him there has been much more down-to-earth.
We've published the workout that got Cavill in Batman-beating shape before, but since his days in spandex, the man from J.E.R.S.E.Y. has approached his health and fitness in a new way — and he's seen some incredible results from it.
As part of his training for The Witcher — an eight-episode fantasy series debuting on Netflix towards the end of 2019 — Cavill has been working with Hollywood heavyweight trainer Dave Rienzi.
As part of his training with Rienzi, Cavill has taken up fasted cardio to help blast stubborn fat and reveal the (sizeable) muscle laying underneath. "It’s some of the best, or most enjoyable cardio I’ve done," he tells Men's Health UK, on behalf of the Durrell Challenge.
"It's only 20 minutes, so it’s not massively exhausting," he admits. "It’s not like doing HIIT, which, psychologically, can be quite gruelling. My heart rate’s at 125-135bpm, so it has a really good effect on fat-loss."
And, if you're one of his 7.2 million Instagram followers, you would have noticed the difference fasted cardio has made. In February, Cavill posted a picture to his account posing against a life-size model of Superman. Somehow, Cavill — sweat patches and all — came off looking fitter, stronger and more muscular than his Kryptonian alter-ego.
"Out of all the things I’ve done in the past, I think the fasted cardio stuff is actually working best for me," he admits. "I’m in the best shape of my life." Of course, it's easy to argue that a Hollywood actor, with the correct time, assets and resources, will find it easier than the average man to get into other-worldly shape. But what if he told you that his day started at 3am?
"Tomorrow, I’ll be up at 3am, before showering and getting to the studio for hair and make-up," he says. Early doors indeed. Crucially, this is all before pre-production, a two-hour resistance workout, press duties, and filming schedules that make "16 and 15-hour shoot days" a harsh reality. Add to that schedule the need to get eight to nine hours sleep each night and a shirtless scene scheduled for 10 days' time and you'll quickly realise that getting in shape can become a full-time occupation. That's without mentioning the pressures of getting his nutrition dialled-in.
For Cavill, his fasted cardio isn't just about the fat-burn. He's using it as part of his training for the Durrell Challenge — a road race in Cavill's home of Jersey. The 13K race helps raise funds for the Durrell Wildlife Conservation Trust, a charity aiming to save some of the world’s most threatened wildlife.
"The Durrell Zoo in Jersey has always meant a lot to me because I grew up on Jersey — the Zoo is constantly evolving and adapting," says Cavill. "As well as either bringing in new species or making the inhabitants ready for re-population, it makes a better environment to live in."
"I’ve come to really look forward to it every year. It’s a wonderful run and you can take it seriously, or you can run it at a more comfortable pace and I love it. I genuinely do"
You can find out more about the Durrell Challenge here and can donate here.
Henry Cavill's Man of Steel Workout
Burn off those calories like Kryptonite and become a Man of Steel using Cavill's fat-burning workout. Piercing glare not included. Warm up with a steady 5min on a stationary bike, then perform 10m of each of the following before starting: Alternating kicks, high knees, butt kicks, bear crawl, walking lunges and dynamic lunges.
AMRAP 1: For this AMRAP (as many rounds as possible) couplet, set a 5min timer and alternate between the moves. When the alarm sounds, rest for 3min and then move on.
1A: Assault Bike, 12 calories
So-called because afterwards you’ll feel like you’ve suffered one. Jump on the bike and pump your arms while pedalling. The harder you go, the quicker you’ll burn the calories.
1B: Weighted Carries, 30m at 25kg
Grab a weight plate or heavy medicine ball and lift it to shoulder height. Keep your core tight and eyes straight ahead as you walk for 30m, then swap sides and stroll back to the start.
AMRAP 2: With the timer set for 4min, perform as many rounds as possible of the following pair until the alarm sounds. Then rest for 2min and move on.
2A: Clean and Press, 5 reps
Squat down with a straight back and grab the bar overhand. In one swift movement, lift the bar, flipping your wrists to catch it across your shoulders. Sink back down into a squat and push up through your heels and extend your arms to press the barbell above your head. Lower safely to your shoulders and drop back to the floor while maintaining a straight back. Lower and repeat.
2B: Weighted Carries, 30m at 20kg
Yes, again. But remember that at least it’s only 20kg this time.
AMRAP 3: Set the timer for 3min and… you know the drill. When the time’s up, rest for 4min and then return to AMRAP 1. Oh, didn’t we mention you had to do two circuits?
3A: Burpees, 10 reps
Drop to the floor and hop your legs back into a press-up position, then jump them back in and leap up. Superman doesn’t cheat, so place a target about 6in above your arms.
3B: Walking Lunges
Step forward and drop your hips so that your front knee is bent 90 degrees and your rear knee brushes the ground. Drive into the next lunge. Too easy? Hold 20kg dumbbells.
Ed Cooper is the former Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more. Ed has run the MH gauntlet, including transformations, marathons and er website re-designs. He’s awful at pub sports, though. Follow him: @EA_Cooper
