Gal Gadot’s Wonder Woman workout prepared her for the hit role in Batman vs. Superman, so it’s no surprise the workout gets results. Follow this challenging, results-driven workout routine when you want to tighten, strengthen, and tone up quickly.

1. Cardio Interval Training

Cardio interval training helps you burn excess fat, and tighten and tone problem areas. Simply warm up at an easy pace for 5 minutes and begin your intervals. Sprint (push yourself hard) on a rowing machine or bike for 10 seconds; then let up a bit for 50 seconds and repeat the intervals for a total of 5 minutes. Rest for a minute or two, and repeat another 5-minute session (or two) if you can.

2. 30/30 Exercises

For each 30/30 exercise, perform it until you reach 30 meters (100 feet), walk back to your initial starting point, and move on to the next exercise.

• Bear crawl: crawl on your hands and feet like a bear, but keep your knees and elbows off the ground.
• Backwards bear crawl: bear crawl backwards instead of forward.
• Broad Jump Burpees: complete burpees with your feet slightly wider than shoulder width apart. When you jump up to complete the burpee, jump forward as far as you can and repeat the exercise until you reach 30 meters.
• Crab walk: crawl forward on the ground, supported by your hands and feet, with your back facing the floor (like a crab).

3. Mountain Climbers

Complete three to five sets of mountain climbers (one minute for each set). You can do this on the floor, or by placing your hands on an upside-down, half-circle stability ball.

4. Bird Dogs

Kneel on the floor with your back parallel with the floor (dog stance). Raise your right arm forward and left leg out behind you at the same time (both limbs should be straight and parallel with the floor), hold for about a second, and lower your limbs down to your starting (kneeling) position. Repeat with your left arm and right leg. Complete three to five sets (one minute each) of the exercise.

5. Pull-ups

If you can’t complete a full pull-up, do your best to build strength over time until you can do it. Work up to doing seven sets (3 pull-ups each) as part of the Wonder Woman routine.

6. Squats/Deadlifts

Alternate squats with deadlifts to tighten, tone, and strengthen your legs, butt, and abs. Use dumbbell or barbell weights (or a weighted medicine ball) to complete the exercises. Alternate wide-stance with narrow-stance squats for best results, and keep you back straight when performing deadlifts. Complete three to five sets of 10 to 15 reps for each exercise.

7. Medicine Ball Throws

Using a weighted medicine ball, throw the ball up and against a wall to increase upper and lower body strength. Squat down until your thighs are parallel with the floor, and throw the ball up toward the wall when you stand up. You can also throw the ball straight up in the air instead of against a wall. Complete three to five sets (10 to 15 reps each) of this exercise.

8. Pushups/Plank Holds

The Wonder Woman workout isn’t complete without alternating pushups with plank holds to tighten and tone your arms, shoulders, and abs. The best part is, you can do this portion of the workout anywhere — even in hotels while traveling. Simply do pushups for 30 seconds, then a plank hold for 30 seconds, and repeat at least four times.

While you may not be able to complete a full Wonder Woman workout in its entirety right away, begin slowly and work up to it as your strength and endurance increase. The full workout can last about an hour or so, but you can pick and choose certain parts of the routine when you’re tight on time.

_{[Image via Shutterstock]}