Spider-Man: Brand New Day has given fans plenty to talk about, but one moment has stood out in particular: Tom Holland's shirtless bathhouse scene. The sequence quickly went viral online, with many viewers commenting on the actor's lean and muscular physique.
As the scene gained attention, fans began revisiting a 2025 interview in which Holland explained the simple but demanding workout he relies on when he's short on time. The resurfaced clip has sparked fresh interest in the actor's fitness routine, particularly after he also revealed how he prepared physically for the latest Spider-Man film.
Inside Tom Holland's Go-to Fitness Routine
During an appearance on Men's Health UK's Icebreakers series last year, Holland was asked about his go-to workout when time is limited. Instead of naming an elaborate gym programme, the actor pointed to a CrossFit workout known as Cindy.
He explained that the workout consists of:
- 5 pull-ups
- 10 push-ups
- 15 air squats
The goal is to complete as many rounds as possible within 20 minutes. 'It's great because you don't have to think about anything; you just count your rounds,' the actor said.
Holland also shared that if he feels particularly tired, he switches to an EMOM format—short for Every Minute on the Minute. Under this variation, he completes one full round at the start of every minute for 20 minutes before resting for the remainder of each minute.
If he is feeling stronger, however, Holland said he pushes himself to complete as many rounds as possible within the full 20-minute time cap.
'I think my record is 27 rounds,' he revealed, adding that he had completed the workout the previous day and was still feeling sore afterwards.
@menshealthuk Tom Holland’s love for calisthenics training is no secret. But what if we told you that Spider-Man's go to session when he's short on time is actually a CrossFit bodyweight workout? #tomholland #spiderman #calisthenics #crossfit #workout
♬ original sound - Men’s Health UK
What Is the Cindy Workout?
Cindy is one of CrossFit's best-known benchmark workouts. Unlike strength-focused gym sessions that rely on heavy weights, Cindy uses only bodyweight movements while testing muscular endurance and cardiovascular fitness.
The combination of pull-ups, push-ups and squats works multiple muscle groups at once, making it a popular choice for people looking for an efficient full-body workout. Because participants repeat the circuit continuously for 20 minutes, pacing becomes just as important as strength.
The EMOM variation offers a slightly different challenge. Instead of exercising continuously, participants begin a new round every minute. Finishing the round quickly allows extra recovery time before the next minute starts, while slower rounds reduce the available rest.
Holland Reveals He Dehydrated for the Scene
Although Holland's regular training helped build his physique, he recently revealed that he also experimented with dehydration before filming the shirtless bathhouse sequence in Spider-Man: Brand New Day.
Speaking to Entertainment Weekly, the actor said he avoided drinking water the day before filming in the hope of achieving a more defined appearance on camera. This technique is sometimes used by bodybuilders before competitions or photoshoots.
However, Holland admitted the experience was far from enjoyable.
He said the dehydration simply made him 'really grumpy' and added that, after seeing the finished footage, he could not tell much difference in how he looked on screen.
Holland's comments have reignited discussion about the intense training often required for superhero films. Yet his resurfaced interview suggests that, for his everyday fitness, consistency and a simple bodyweight workout remain key.
As fans continue talking about his latest Spider-Man appearance, many have been surprised that one of Hollywood's biggest action stars relies on little more than a pull-up bar, bodyweight exercises and 20 minutes of training.
