{"id":939291,"date":"2026-10-24T13:18:12","date_gmt":"2026-10-24T13:18:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/939291\/"},"modified":"2026-10-24T13:18:12","modified_gmt":"2026-10-24T13:18:12","slug":"tom-hollands-spider-man-workout-simplified-build-muscle-and-cardio-fitness-in-20-minutes-no-kit-needed","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/939291\/","title":{"rendered":"Tom Holland’s ‘Spider-Man Workout’, Simplified \u2013 Build Muscle and Cardio Fitness in 20 Minutes, No Kit Needed"},"content":{"rendered":"

Tom Holland<\/a>‘s love for the CrossFit workout ‘Cindy’ went viral earlier this year (see video above), with thousands of fitness influencers and athletes dubbing it the ‘Spider-Man workout<\/a>‘ and attempting to beat Holland’s more-than-a-bit-impressive score.<\/p>\n

If you’ve tackled Cindy before, you’ll know it’s a great way to hit your full body and build conditioning, using nothing but your bodyweight<\/a>.<\/p>\n

But if you’re looking for something that leans more towards the engine-building, conditioning end of the spectrum, or you simply don’t have access to a pull-up bar<\/a>, this ‘run and gun’ version of Cindy offers a hybrid alternative.<\/p>\n

Combining shuttle runs with bodyweight movements, you’ll accumulate a serious number of chest-building, quad-pumping push-ups<\/a> and squats<\/a>, while covering as much distance as possible. All within that same time-efficient 20-minute window.<\/p>\n

It might just be the ideal cardio workout for cardio haters.<\/p>\n

The Workout: Run Cindy, Run<\/p>\n

Head outside and mark out a 25m or 50m distance, or hop on a treadmill.<\/p>\n

After a thorough warm-up, set a countdown timer for 20 minutes.<\/p>\n

You’re simply going to replace the five pull-ups in the regular version of Cindy with a 50m run.<\/p>\n

20-Minute AMRAP (As Many Rounds As Possible)<\/p>\n

50m Run
10 Push-Ups
15 Air Squats<\/p>\n

Perform as many high-quality rounds as possible in 20 minutes, resting only as necessary to maintain good form and keep moving at a consistent pace.<\/p>\n

Tot up your total rounds at the end of the workout, and aim to beat your score next time.<\/p>\n

It’s unlikely that you’ll get close to Holland’s blistering 27 rounds of the original workout, but what you will be doing is building cardiovascular endurance, accumulating a serious amount of upper- and lower-body training volume and sneaking in plenty of running.<\/p>\n

All in just 20 minutes, with absolutely no equipment required.<\/p>\n

\"Headshot<\/p>\n

With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds. \u00a0\u00a0\u00a0<\/p>\n

As our fitness editor he prides himself on keeping Men\u2019s Health at the forefront of reliable, relatable and credible fitness information, whether that\u2019s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery. \u00a0\u00a0<\/p>\n

Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts. \u00a0\u00a0<\/p>\n

\u00a0You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for \u2018free pizza\u2019 and wait for him to appear.<\/p>\n","protected":false},"excerpt":{"rendered":"Tom Holland‘s love for the CrossFit workout ‘Cindy’ went viral earlier this year (see video above), with thousands…\n","protected":false},"author":2,"featured_media":939292,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[64,63,232204,266308,428,505817,430,538,137,308081,429,505816,366213],"class_list":["post-939291","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-au","tag-australia","tag-collection-celebrity-workouts","tag-collection-crossfit","tag-content-type-news","tag-contentid-6dc19637-1173-40ca-b415-84490d3bdbd9","tag-displaytype-standard-article","tag-fitness","tag-health","tag-issyndicated-false","tag-locale-gb","tag-shorttitle-the-spider-man-workout-gets-a-running-upgrade","tag-sponsored-false"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/939291","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=939291"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/939291\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/939292"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=939291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=939291"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=939291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}