Tom Holland applies 5 basic exercises of the HIIT method to improve endurance, focusing on developing each muscle group.

According to Insider , trainer George Ashwell planned a workout to help Tom Holland get muscular before filming Spider-Man: No Way Home . “I had to help Tom go from being a junkie in Cherry to being muscular for Spider-Man,” Ashwell said.

Holland’s workout regimen is HIIT (High Intensive Interval Training), which includes five basic exercises, combining bodyweight exercises and weight training.

Ashwell said the exercise helps build endurance and muscle slowly but surely. Each session, Holland must exert himself in short exercises of 30 to 60 seconds, focusing on certain muscle groups.

Tom Holland trains hard to play Spider-Man. Photo: Feednews .

Tom Holland trains hard to play Spider-Man. Photo: Feednews .

Tom Holland trains hard to play Spider-Man. Photo: Feednews.

Tom Holland trains hard to play Spider-Man. Photo: Feednews .

Specifically, Holland’s workout consists of 60 seconds of bear crawls (crawling on all fours like a bear from one point to another), 20 seconds of shoulder touches (lifting one hand to touch the opposite shoulder and vice versa), 20 seconds of dumbbell presses (holding a pair of dumbbells higher than your shoulders while doing a squat and pushing the dumbbells up over your head), 20 seconds of dumbbell back presses (holding a pair of dumbbells on the floor in a push-up position, then lifting each dumbbell up to chest level), and finally 20-30 seconds of push-ups.

According to Ashwell, Holland trains nonstop, with little to no rest between sets. After completing five exercises, the actor has 60 seconds of deep breathing before starting the next set. He tries to do as many reps as possible in each session.

“We’re not aiming for too much weight gain, but focusing on the chest, back, then the front legs and thighs,” Ashwell said. Insider said the HIIT workout made Holland very tired because it burned more calories than usual.

In addition to going to the gym, Holland also surfs, skis, and plays golf. A diet rich in green vegetables, red meat, and fruit, and free of alcohol, stimulants, and fast food helps his body stay healthy and flexible.