Alex O’Loughlin Workout

Alex O’Loughlin is an Australian born actor best known for his starring role in the hit tv series, Hawaii 5-0. If you enjoy watching terrible chick flicks then you may have also seen him in The Back up Plan. What draws me to write an article on Alex O’Loughlin’s Workout Routine is the fact that he maintains a very lean physique year round.

The Alex O’Loughlin Workout

Alex O’Loughlin Interval Workout 

Warm up: 10 minute light jog or skipping 

Intervals (perform on treadmill, elliptical, bike or another cardio machine): 1 minute hard alternated with 30 second easy. Continue for 18 minutes (12 rounds total).

Low intensity exercise (perform on cardio machine): 15-30 minutes at 65-75% of your heart rate. 

Alex O’Loughlin Circuit Workout 

Warm up: 2 rounds of the following 

Squats x 15 reps, Push ups x 15 reps, Jumping Jacks x 20 reps, lunges x 10 reps per leg, plank x 30 seconds

Circuit A – complete 3-5 rounds 

Bench Press x 10 reps

Squats x 10 reps

Chin ups x 10 reps  

Circuit B – Complete 3-5 rounds

Shoulder Press x 10 reps

Lunges x 10 reps per leg

Bent-Over Dumbbell Rows x 10 reps

Low-Intensity Cardio: 15-30 minutes at 65-75% of heart rate

Alex O’Loughlin Focuses on Intervals and Circuits to stay Lean

Alex O’Loughlin works out 5x per week and each workout consists of intervals or circuits. Interval training involves alternating periods of high-intensity exercise with low-intensity exercise. For example, running hard on the treadmill for a minute followed by walking on the treadmill for a minute continued for 12-20 minutes total. Circuit training involves performing a series of exercises one after the other with no rest in-between exercises. Usually, 3-5 exercises are used in a circuit and once you finish the circuit you rest and then repeat.

Why intervals and circuits?

Interval training and circuit training have been shown to boost HGH levels (your natural fat-burning hormone) and elevate your metabolism. Unfortunately, intervals and circuits are very intense and can only be performed for up to 20-30 minutes at a time. Any longer and intensity will plummet and overtraining may occur. For maximum fat burning, it is best to follow intervals/circuits up with an additional 15-30 minutes of lower intensity exercise.  Intervals/circuits trigger the release of stored fat cells into your bloodstream and lower intensity (less stressful) exercise allows you to burn them off without causing overtraining.

Alex O’Loughlin Mixes it up

Alex O’Loughlin likes to mix things up every now and then. Sometimes instead of intervals or circuits he will instead do a boxing workout. In addition Alex loves to exercise outdoors and he will occasionally integrate running hills with climbing and push ups.

Alex O’Loughlin’s  Supplements

Alex O’Loughlin hasn’t mentioned what supplements he takes yet. Most likely he sticks to the basics – whey protein, fish oil, multivitamin and perhaps a metabolism booster. It’s important when considering supplements to seek the top quality. However, supplements are not necessary and you don’t need them if you follow a healthy and balanced diet. I just like to be safe and I have been noticing better results from taking supplements.

Alex O’Loughlin Height, Weight, and Body Fat Percentage? 

Alex O’Loughlin stands 6’1 tall and walks around at a lean 175 lbs. Judging from the picture above I would estimate his body fat percentage to be around 10%. This would put him in the defined category.

The most impressive aspect of Alex O’Loughlin’s physique is most likely his abs. Alex has phenomenal abs and an incredible v cut. Alex places extra emphasis on training his core and it really shows. With that being said core training is like the cherry on top. If you have a very low body fat like Alex then it will make all the difference. However, if you are carrying around some extra flab then you need to make your number one priority dropping fat.

How to get the Lean and Muscular Hollywood Look Like Alex O’Loughlin?