What is Cindy? A look at Tom Holland's favourite full-body workout

When most people think of superhero training, they picture sprawling gyms, expensive equipment and punishing routines designed by elite fitness coaches.

Tom Holland's favourite workout is none of those things.

The Spider-Man star recently revealed that when time is short and he wants an effective full-body session, he turns to a deceptively simple CrossFit workout known as "Cindy".

There's no complicated programme to memorise and no need for fancy machines. Just a pull-up bar, your body weight and 20 minutes of hard work.

Simple? Yes. Easy? Not even close!

Cindy is one of CrossFit's best-known benchmark workouts. The format is straightforward: five pull-ups, 10 press-ups, and 15 air squats.

Repeat the sequence as many times as possible in 20 minutes.

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Known in CrossFit circles as an AMRAP (As Many Rounds As Possible), the challenge is to maintain a steady pace while accumulating as many rounds as you can before the clock runs out.

On paper, it doesn't look intimidating. There are no barbells, no heavy deadlifts and no sprint intervals. Yet anyone who has attempted Cindy will tell you the same thing: the workout becomes brutally demanding surprisingly quickly.

Why Tom Holland loves it?

Speaking about his training, Holland described Cindy as his go-to workout because of its simplicity.

"It's great, you don't have to think about anything. You just count your rounds," he explained when discussing his favourite quick workout during a recent interview.

The actor also revealed an impressive personal best of 27 rounds in 20 minutes. That translates to 135 pull-ups, 270 press-ups, and 405 air squats!

All completed within a single workout. According to fitness publications and CrossFit scoring standards, that places him firmly in elite territory.

Why Cindy actually works

One reason Cindy has remained popular for years is that it trains three fundamental movement patterns.

1. Pull: Pull-ups target the back, shoulders, arms and grip strength. They are also one of the most effective upper-body bodyweight exercises.

2. Push: Press-ups develop the chest, shoulders, triceps and core stability.

3. Squat: Air squats strengthen the legs, glutes and lower body endurance while keeping the heart rate elevated.

Combined together, the three movements create a full-body workout that challenges both muscular endurance and cardiovascular fitness. There is virtually no downtime, forcing your body to work continuously for 20 minutes.

The speed isn't the secret at all

One of the biggest mistakes beginners make is attacking Cindy at full intensity from the opening minute.

Experienced CrossFit athletes know the workout is all about pacing.

Holland himself has said that on days when he's feeling fatigued, he modifies the session by completing one round every minute for 20 minutes.

This approach creates a more controlled rhythm while still delivering a challenging workout.

The goal isn't to sprint through the first five minutes and collapse. It's to maintain a sustainable effort from start to finish.

Can beginners try it?

Absolutely, although modifications are often necessary.

If you're new to training, consider assisted pull-ups or resistance-band pull-ups, incline press-ups instead of floor press-ups, and reduced squat volume if mobility is limited.

A beginner version might involve completing the movements at a comfortable pace and focusing on good technique rather than chasing a high round count.

Consistency matters far more than numbers on the scoreboard.

What makes Cindy different?

In an era where fitness trends often revolve around expensive gadgets and increasingly complex programmes, Cindy stands out for the opposite reason.

It strips training back to the basics.

There's no equipment setup, no lengthy instruction manual and no complicated tracking system. Just three fundamental exercises repeated over and over again.

Perhaps that's why it continues to appeal to everyone from everyday gym-goers to Hollywood actors preparing for physically demanding roles.

Should you try it?

If you're looking for a workout that builds endurance, develops functional strength and tests your mental resilience, Cindy is worth adding to your routine.

The beauty of the workout lies in its simplicity - 20 minutes, three exercises and a challenge that can be scaled for almost any fitness level.