Henry Cavill has been vigilant about his fitness for years, but the actor modified his cardio routine to an HIIT-free one for movies like The Witcher and for playing Superman on screen.

The British actor trained with Dave Rienzi, a Hollywood heavyweight trainer, for the purpose. Rienzi introduced "fasted cardio" to Cavill's routine instead of HIIT. Since then, the Superman actor has fulfilled his cardio requirement with the fasted cardio approach on multiple occasions.

According to a recent Instagram post by Men's Active, "Instead of ego-driven HIIT, Cavill relied on low-intensity fasted cardio to manage body fat while protecting strength, muscle mass, and recovery. The goal was sustainability across long filming schedules, not short-term fatigue."

Cavill once detailed to Men’s Health UK, "It’s some of the best, or most enjoyable cardio I’ve done…. It's only 20 minutes, so it’s not massively exhausting. 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."

So, here's what his fasted cardio exercises look like:

• Fasted LISS in the morning
• 20–30 minutes per session
• Up to 6 times per week
• Heart rate kept around 125–135 BPM
• Coffee only, pre-breakfast.

These fasted cardio sessions help him increase metabolic efficiency and preserve his nervous system.

So, besides cardio, what are the other factors that Henry Cavill follows for a perfect physique and good health?

Henry Cavill’s fitness secrets

Though Cavill does not regularly post his workout or fitness updates on Instagram, on September 19, 2025, the actor shared some of his workouts while recovering from a calf injury sustained during Amazon MGM’s Highlander remake.

Those were a leg day special exercises which included:

• Hanging leg raise
• Lying hamstring curl
• Leg extension.

Some other exercises that he follows based on the requirements are:

• Olympic weightlifting
• Strength training
• Compound exercises like deadlifts, bench presses, and squats.

He prioritizes protein in his diet. Speaking to The Hollywood Reporter, he said, "You’ve got to eat protein first, then a little bit of carbs… you’ve got to keep your hunger levels going."

The superstar also tries to get 8 hours of sleep. He once told CelebWell, "I aim for eight, but it depends…. Sometimes that is just impossible. So between six and eight."

For better mental health, he only worries about the things that he can control.

So, these are the strategies that help Cavill stay fit and healthy. Are you thinking about incorporating them into your life as well?

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Written by

Supradeep Dutta

Edited by

Souvik Roy