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27th Jul 2018

The Jason Statham workout for strength and fat loss

Follow in Statham's footsteps with this full body conditioning drill

Alex Roberts

One of the most notable faces in the action movie industry, Jason Statham is no stranger to the gym

The Snatch and Crank actor is renowned for a strong foundation of fitness, and actually competed for England in the Commonwealth Games as a diver before his foray into the film world.

Statham still stays in shape, a fact regularly documented on his social media channels.

For enhanced strength and fat loss, follow in his footsteps with this full-body workout plan.

Gymnastic Ring Chin-Ups

Forget cable curls – chin-ups are your body’s best bicep builder.

Chins are a fantastic exercise for adding upper body mass in general. In addition to working your lats and biceps you’ll also build strong forearms.

Gymnastic rings add an extra element of difficulty. You aren’t pulling yourself up to a stable bar, and the unfixed nature of the rings recruits a whole load of muscle fibres that may have previously gone untested.

  • Try it: Aim to hit 30 chin-ups. It doesn’t matter whether you get there via 3 sets of 10, or 6 sets of 5. Hitting the target total is key.

Prowler Pushes

This is the ultimate strength and conditioning exercise, demanding muscle strength, endurance and lungs of steel. It’s brutal, but the rewards are entirely justified.

In addition to melting body fat and burning a shed load of calories, the prowler push is a great builder of the muscles in your posterior chain: think quads, glutes, hamstrings and calves.

  • Try it: load up the prowler with your body weight in plates. Push for 20 seconds, change direction and push for another 20 seconds. Rest for 20, then repeat.

L-Sit Holds

To work your core, the impulse may be to perform endless amounts of sit-ups and crunches. These are fine, but the abdominals are best engaged through bracing.

Movements that require stability and tension are best, and you’d go far to find a better test than the L-Sit Hold.

Keeping your chest upright and back straight, straighten your legs out in front of you. The burn you’ll experience through the midsection is phenomenal.

  • Try it: hold for 10-15 seconds. Repeat for 3-4 rounds.


Rowing machines are an integral part of any fat loss fitness plan due to their adjustable resistance and activity monitor.

The Concept 2 rower used by Statham is among the best out there, allowing you to track pace and duration, calories burned and metres covered.

Begin your row with a 60-second warm up at steady pace. Then comes the sweat-drenching HIIT section.

  • Try it: 30 seconds maximum effort, followed by 20 seconds rest. That’s 1 cycle. Repeat for 8-10 rounds.

Read more on the five muscle-building myths that need to be busted