Let’s be real for a second. If you’ve spent any time on Instagram or watched Dancing with the Stars over the last decade, you’ve probably seen it. Derek Hough, sans shirt, usually mid-leap or coming out of a cold plunge. It’s basically become a recurring character in his career at this point. But it isn't just about vanity or "showing off" for the sake of the cameras. Honestly, the fascination with Derek Hough shirtless says a lot more about his insane work ethic and his weirdly effective "micro-workout" philosophy than it does about his abs.
Why the Internet obsesses over Derek Hough shirtless moments
Most people remember that 2022 episode of Dancing with the Stars where Derek just... ripped his shirt off at the judges' table. It was hilarious. It was chaotic. He basically said, "Everyone else is doing it, so why not?" and gave a perfect score while sitting there half-naked. That moment went viral because it was Derek being Derek—spontaneous and comfortable in his own skin.
But there’s a deeper reason people keep clicking. He’s 40 now. In the world of professional dance, 40 is usually when you start looking for a comfortable chair and a heating pad. Instead, Derek looks like he’s in the best shape of his life.
The "No Extra Time" (NET) fitness philosophy
You’ve probably heard of high-intensity interval training, but Derek pushes something he calls "NET" time—No Extra Time. Basically, he’s the king of finding weird little pockets of the day to move. Lately, he’s been talking about "pasta workouts."
No, he’s not lifting boxes of rigatoni.
He recently partnered with Barilla to show people how to do "Training Timers." The idea is simple: while your protein pasta is boiling for 8 to 10 minutes, you do a micro-workout. We’re talking:
- Penne Plié Squats (keeping it dance-themed, obviously).
- Rotini Spiral Planks.
- Star Jacks (inspired by their new Star-shaped pasta).
It sounds a bit cheesy, but he’s dead serious about it. He told People magazine in January 2026 that "motion equals emotion." If you move your body, even for the length of a pasta boil, you change your mood. That’s how he maintains that "shirtless-ready" physique while balancing being a new dad and a judge on a hit show.
What’s actually in his fridge?
You don't get those results by eating whatever is in the pantry. Derek is surprisingly regimented, especially when he’s prepping for a tour. He’s a big fan of a "chocolatey oatmeal delight," which is basically just oatmeal with a chocolate protein shake swirled in. It sounds kind of messy, but it gets the job done.
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His daily staples usually look like this:
- The Green Drink: Every single morning. No exceptions.
- Protein-Packed Dinners: Think Arctic char, salmon, or a hearty steak.
- The "Must-Have" Snack: Apples. Just a plain, crunchy apple for a quick sugar hit. Or celery and peanut butter, which is apparently a childhood favorite he never outgrew.
A year of "Miracles" and new perspective
2024 and 2025 were heavy years for the Hough family. Between his wife Hayley Erbert’s emergency brain surgery and their journey toward parenthood (they just welcomed their daughter, Everley, in late December 2025), Derek’s focus shifted.
When you see those photos of him now, it’s less about looking "sexy" for a magazine cover and more about "vitality." He mentioned in a 2026 interview with EatingWell that his health is now his number one priority so he can be the "best dad" possible. He’s moved away from the "I should work out" mindset and turned it into a "must."
How to get the "Dancer Physique" without the dance floor
Most of us aren't going to spend six hours a day in a rehearsal studio. That’s just not reality. Derek acknowledges this, which is why he pushes the low-impact, body-weight stuff.
If you want to actually see results like his, you have to stop looking for the "perfect" hour-long gym window. It doesn't exist. Instead, try the 10-minute burst. Do some "Spaghetti Arm Waves" or planks while you're waiting for your coffee to brew. It sounds ridiculous until you realize that those tiny moments of movement are exactly how Derek stays tour-ready year-round.
Consistency beats intensity every single time.
Focus on protein-rich meals—like that Protein+ pasta he's always talking about—and don't be afraid to mix in some "NET" time. The goal isn't necessarily to end up on the cover of Ferrvor magazine, but to have enough energy to actually enjoy your life. And if that leads to you feeling comfortable enough to go shirtless at your own dinner table? Well, Derek would probably give you a 10.
Start by auditing your "waiting" time today. Whether you're waiting for the microwave, the laundry, or a Zoom call to start, find five minutes to move. Grab a high-protein snack, swap your regular pasta for a protein-dense version, and focus on being "present" in the movement rather than just obsessing over the mirror.