Alex O’Loughlin Workout

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 allows him to effortlessly maintain a chiseled body.

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

Alex O Loughlin Workout

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.

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 Interval Workout 

Warm up: 10 minute light jog or skipping 

Intervals (perform on treadmill, elliptical, bike or other 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 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, multi vitamin and perhaps a metabolism booster. It’s important when considering supplements to seek the top quality. I use prograde supplements. 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.

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

For a complete and comprehensive program on building the lean and muscular hollywood physique then I recommend taking a look at Visual Impact Muscle Building. I have invested in dozens of workout programs over the years and Visual Impact is my favorite. Check out my visual impact results here – my incredible transformation

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  • Marcus

    Hey Greg. Another great post. But I seem to have gotton 2 different types of info. Can cardio (Hiit,12 minutes and steady cardio, 20-30 minuted) be done 5-7 days a week? Or would this be overtraining? And if it is overtraining what types of cardio could be done on the off days? (I might join track if I get a whole lot faster by spring) which reminds me, do you have a workout plan for legs to get them strong but not big? (I dont have hills around, just saying)Thanks and sorry for so many questions.

  • chris

    Hey Greg can you explain Henry Cavill’s workout (Immortals) ;)

  • Tim @ Behind The Workout

    Can’t believe I missed this post! Once again good job Greg. It’s always nice to see what celebrities are doing these days to stay in shape. Gotta admit that 175 lbs isn’t so impressive for 6’1, but he is very ripped and as you have said Oloughlin’s lower abs has that deep V-cut. Looks like he has a pretty solid circuit routine. Do you happen to know what his diet is? It’s probably egg whites and chicken breasts with the occasional fruits and white rice…

    P.S. anymore celebrities whose name begins with Alex
    Tim @ Behind The Workout recently posted..Best bodybuilding books that you should read

  • Dave – Not Your Average Fitness Tips

    He’s definitely in good shape…really good v-cut abs. Workout routine seems ideal for fat burning with circuit training and interval training. I always take celebrity workouts with a grain of salt though since they tend to have more time and resources than the average person.
    Dave – Not Your Average Fitness Tips recently posted..Six Pack Abs Workout Routine, Diet Plan & Exercises

  • Cole

    Hey Greg can you tell me if this is over kill? I haven’t ate in 22 hours and I just completed the blood and sand work out then i burned 1000 calories on a stationary bike then finished with a half hour ab endurance routine. It took me around 3 hours.

    • admin


      That is probably overkill. That can be effective after a weekend of binge eating to get back on track but that’s definitely something you want to do on a regular basis. If you are going to do fasting everyday then I recommend keeping it shorter around 16 hours per day.

  • ville

    Do these increase your cardio vascular “stamina”? if you understand what i mean… :D
    ville recently posted..Alex O’Loughlin Workout

  • Steve

    I’m interested in what advice you have for those of us that are remodeling our bodies after having been obese. (Personally, I began with a 48inch waist and am down to 34 now with VERY stubborn fatty pouch in the belly area.) I’m interested in how you reduce, or rid yourself of the body fat without becoming enormously muscular. I’m interested in as slender, defined as I can get. Leg’s are great, arms are small but coming along– it’s the damn belly area that is just so stubborn to transform. Thanks for your willingness to help!

  • Nick

    Hey Greg! First off I would like to say that all your posts are great and they are very helpful! Second I was just wondering how you would split up this workout? Like what days would you do interval workouts and what days would you do circuit workouts?

    Nick L

    • admin


      Thanks man! I would alternate back and forth between intervals and circuit workouts. No more than 3-4 workouts per week. If you are strength training too than I would only do 1 circuit workout and 1-2 interval workouts MAX.

  • Destin

    Do you do both circuits in the same day?

    • Greg

      Nope. Alternate between those circuits each workout.

  • Destin

    And do you take a break after each round?

    • Greg


  • Kane

    Hi Greg,

    do u still recommend this routine if i want to have similiar body as Steve McGarret ^^?

    Or how should i structure my workout ?

    thx bro.

    • Greg


  • Ian Verdon

    Is this the full workout and should I do one of these two circuits between each day and just alternate.