The Marvel superstar shares the fitness formula behind his formidable frame.
Tom Holland is back in blockbuster mode, and his built body has been meriting almost as much attention as the action. With Spider-Man: Brand New Day putting Peter Parker back in the picture, fans have been fixating on the Brit’s fitter frame—and the fitness formula behind it.
The answer, at least when time is tight, is surprisingly simple. According to the Spider-Man lead, he relies on a CrossFit classic called Cindy, a compact circuit that combines three bodyweight basics into one intense 20-minute push: pull-up, push-up, and squat sets.
Simple sequence, serious stamina
When Men’s Health UK asked Holland about his go-to workout when he is getting squeezed for time, he says he skips complicated combinations and goes straight to the staples.
“I do a CrossFit workout called Cindy. It’s 5 pull-ups, 10 push-ups, 15 squats—as many times as you can in 20 minutes,” he shares.
The fitness format is called an AMRAP or “as many rounds as possible.” After the pull-ups, push-ups, and air squats, you circle straight back to the beginning and continue until the clock runs out.
In reality, the movements may be minimal, but the mounting reps make them progressively more punishing. For Holland, though, the simplicity of the exercise is the best part of the program.
“And it’s great,” the Marvel superstar says. “Like you don’t have to think about anything. You just count your rounds.”
Tired? He tweaks the tempo
Holland does not demand the same, single pace or performance from himself every session. When his energy is running low, he revises Cindy into something intentional and more measured.
“Sometimes, if I’m feeling really tired, I’ll do one round on the minute every minute. So you do 20 rounds.”
That variation then follows an EMOM format or “every minute on the minute.” He only completes one solid round at the start of each minute, and eventually uses whatever unused time remains to truly rest and recover before restarting.
When he is feeling fresher, however, the controlled cadence becomes a considerably bigger challenge. “And if I’m feeling great, then I will just push through and do as many as I can.”
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His record explains his results
“I think my record is 27 rounds,” Holland reveals.
For perspective, 27 rounds of Cindy means completing a massive series of 135 pull-ups, 270 push-ups, and 405 squats. That, rather, is a staggering 810 total reps in only 20 minutes, making the ordinary, supposedly straightforward sequence sound more superhuman.
The routine also reflects Holland’s personal preference for bodyweight basics and functional fitness. Men’s Journal reports that his rigorous training has incorporated high-intensity gym circuits and gymnastics alongside bodyweight activities—methods that make sense for a Spider-Man who has to swing, sprint, scramble, and somersault his way to the screen.
So, while Cindy is not a secret shortcut to suddenly looking like Spider-Man, Holland’s favorite workout further proves that plain movements can still command serious strength and momentum.
Five pull-ups, ten push-ups, fifteen squats, and more should merge in 20 minutes.
Sure, you can crunch and beat Peter Parker’s 27 rounds, but that task might require Marvel-ous superpowers.
