CHANNEL YOUR INNER BRAD PITT: THE F1-INSPIRED WORKOUT YOU CAN DO AT HOME

Qualified personal trainer Lee Mitchell is doing the F1-inspired workout

Forget the stereotype that Formula 1 drivers sit behind the wheel. According to qualified personal trainer Lee Mitchell, the physical demands of F1 push the body to its absolute limit — and he’s designed a workout plan that anyone can try at home.

“This workout targets exactly what F1 drivers need — strong posture, solid core stability, lightning-fast reactions, and mobile joints, and anyone can do it at home. Beginners can start by carrying out the main circuit once,” says Mitchell.

Keen to shed light on what it takes to train like an F1 driver, the experts at Fanatix have partnered with Mitchell to uncover the hidden physical demands of Formula 1, revealing how everyday people can use the same techniques to boost their posture, reflexes, and mobility. Here are his tips:

WARM-UP (5–7 MINUTES)

The session begins with a spine and neck-focused warm-up: neck mobility circles (3 slow rotations each way), cat-cow stretches (8 reps), and dynamic arm swings with torso twists for 20 seconds each.

MAIN CIRCUIT (REPEAT 2–3 TIMES)

Mitchell’s plan is designed to mimic the extreme physical challenges of racing:

• Neck isometrics: Press your head against your palm in four directions, holding 10 seconds each — a move to prepare for G-force resistance.

• Seated band pull-aparts: Using a resistance band, pull slowly apart at chest height, squeezing shoulder blades (12 reps).

• Plank with shoulder taps: Hold a strong plank and alternate tapping each shoulder, resisting hip sway (10 taps each side).

• Single-leg balance with ball toss: Stand on one leg and throw a tennis ball against the wall, catching it 20 times per leg.

• Hip 90/90 mobility switch: Sit with knees bent at 90° and rotate your hips side to side without lifting your feet (10 times each way).

COOL-DOWN (3 MINUTES)

Finish with a short recovery: neck side stretches (20 seconds each), child’s pose (30 seconds), and seated hamstring stretches (20 seconds per leg).

WHY THIS F1 WORKOUT MATTERS

Formula 1 racing isn’t just about cars; it’s about conditioning the human body to handle fighter-jet forces and sauna-level heat while making split-second calls.

“Becoming an F1 driver is one of the most extreme physical challenges in sport,” Mitchell explains. “

You’re dealing with fighter-jet G-forces, sauna-level heat and the need for split-second precision for up to two hours straight, requiring not only physical strength and endurance but also exceptional mental resilience, precision, and adaptability under extreme pressure.

For athletes and fitness fans who want to improve recovery and support their training, using tools like a sauna can make a big difference. Learn more about how sauna therapy helps women's fitness and aids in recovery.

"Every muscle, from the neck to the core, has to be trained for precision, endurance, and lightning-fast reaction times. In pure fitness terms, it’s only just behind astronaut training - and in some ways, it’s tougher still.”

THE OVERLOOKED ATHLETIC DEMANDS OF FORMULA 1

• Sustained heart rates above 170bpm for up to 90 minutes.

• Up to 6G of force in corners — six times body weight.

• Cockpit heat exceeding 50°C.

• Reaction times under 0.2 seconds at 200mph.

• Fluid loss of 2–4kg and 1,500 calories burned in a single race.

• Continuous core activation to stabilise the body.

• Strategic multitasking: tyre management, live data, team comms — all while racing.

• Limited recovery between back-to-back race weekends.

• Strict weight management is tied to car performance.

For fans or fitness enthusiasts, Mitchell’s F1 workout is a way to experience a taste of the discipline, strength, and focus needed to compete in the fastest sport on four wheels — all without leaving the living room.