If you've ever wondered whether it's really possible to have amazing arms like Wonder Woman or be buff like Buffy, now's your chance to punch up your workout routine. "When we're kids, we do things that are dynamic, but as we get older we get sluggish," says John Scott, owner of Scott Fitness in Kansas City, Missouri, and creator of the fitness class Superhero 101. "I try to get people to do ballistic, quick movements." Here, six maneuvers that will help you shape up like your favorite superhero — no tights or cape necessary.

Role model: Bionic Woman

Target: Powerful legs
Super move: Tempo squats
Rev up your usual workout by doing the following series of repetitions suggested by personal trainer Jonathan Ross, owner of Aion Fitness in Bowie, Maryland. Start out with five squats at a slow pace, spending a minimum of five seconds lowering down, as though you're going to sit in a chair, and then lifting your body back up. (Make sure your feet are hip-distance apart.) Then do five squats at a normal speed, followed by five rapid squats, lifting and lowering as quickly as possible. Finish with five jump squats: Jump into the air, land in a squat, and then jump again. Hello, great gams!

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Role model: Wonder Woman

Target: Astounding arms
Super move: Lunge hold and biceps curl
"People don't have a lot of time to work out, so they should try to use as many muscles at once as possible," says Ross. Hold a dumbbell in each hand, with your arms at your sides, and take a big step forward with your left foot. Bend your front knee until your left thigh is parallel to the ground. Go as low as you can. Hold that position and curl up both dumbbells; bring them back down. Press up with your left foot (tightening your glutes) and bring it back so both feet are together. Do another curl with both dumbbells, then an overhead triceps press (extend your arms straight over your head. Keeping your elbows pointed straight up, slowly lower your hands behind you and then lift them over your head again). Return to the starting position and perform the same sequence, starting with the right leg. Repeat the entire set two or three times.

Role model: Buffy the Vampire Slayer

Target: Long-lasting cardio endurance
Super move: Interval training
The basic principle behind interval training, says Ross, is to work out at a significantly higher intensity than what you're used to and then actively recover at a more moderate intensity. You can use the following template with any exercise, whether it's on a treadmill, an elliptical trainer, or while running outside. An added plus: Since this regimen is very challenging, you only need to do it a few times a week. Here's what a typical workout, using running as an example, would look like: