Harley Pasternak’s No-Equipment No-Excuses, All-Out Workout

Harley Pasternak is a Fitbit ambassador and celebrity trainer who will get you in shape.When it comes to weight loss, getting in 10,000 steps a day, eating well-rounded meals with protein and fiber, doing at least five minutes of resistance training, sleeping for at least 7 hours,and unplugging for at least an hour a day all rank high on my to-do list. Slipping more movement into your day—by doing things like parking further away from an entrance and having walking meetings—is great, but it doesn’t replace a good sweat session. This calorie-blasting workout that I put together for my Fitbit headquarters visit will help you get in your daily dose of aerobic training in minimal time, allowing you to get on with your day.

After a dynamic five-minute warm-up, Each two minute bodyweight movement will be followed by an all-out minute of heart-elevating cardio. There’s no set rest, but listen to your body as needed. Halfway through, I’ll give you a bit of a breather by shaving 30 seconds off of the first movement. But don’t relax just yet. You’ll finish strong with two minutes of marching in place. Here we go!

Harley’s Heart-Pumping Workout


March 60 seconds

Jog in place 60 seconds

Jumping jacks 60 seconds

Air jump rope 60 seconds

Shadow boxing 60 seconds


Squat 2 minutes

Jump rope 60 seconds

Reverse lunge 2 minutes

Jump rope 60 seconds

Skater lunge 2 minutes

Jump rope 60 seconds

Jump squat 90 seconds

Jog 60 seconds

Plank 90 seconds

Jog 60 seconds

Spider plank 90 seconds

Jog 60 seconds

Twist plank 90 seconds

Jog 60 seconds

Mountain climber 90 seconds

March 2 minutes

The Moves:

Squat: With your feet hips distance apart and the weight in front of your heels, push your butt back and track your knees out as you descend down. Keep your torso upright and your shoulders back as you push your butt back, making sure not to let your knees go past your toes. Continue down until your thighs are parallel with the groundthen come back up.

Plank: Build a solid foundation with this static hold. With your palms directly underneath your shoulders, keep your body straight, contracting your core and glutes.

Jump rope:  Imaginary jump rope requires no equipment yet still gets your heart rate up. Jump with your feet together, keeping your hands by your side and elbows close to your torso. Flick your wrists and make circles with your hands as you would with an actual jump rope.  When it comes to pace, tempo, and style, do your own thing!

Skater lunge: Pretend you’re a speed skater. Step back with one leg (your right leg for example), crossing it diagonally behind you (to the left) while allowing your hands to meet in front of you.

Reverse lunge: Target your quads with this lower-body burner that proves that no-weight workouts can still make you work. Take a large step back, and then lower your hips so that your front leg becomes parallel with the floor. Make sure your right knee tracks over your ankleand not past your toes.

Jump squat: Add some air to your standard squat with this plyometric movement. With feet shoulder-width apart and your chest up,  squat down until your thighs are parallel to the floor. Sink down into your heels. Then, use the balls of your feet to jump up explosively. Land in a soft-and-controlled manner, finishing back in a squat (hips and butt back, knees bent, and back flat).

Spider plank: Start in a plank position with your shoulders over wrists and body straight. Then, bring your right knee towards your right elbow before bringing your feet back together behind you. Repeat on your left side.

Twist plank: Target your abs and obliques with this side plank with a twist. Starting in a push-up position, rotate by bringing your right knee to your left elbow and vice versa. Rotate your torso to one side, driving  your hip inward  until it grazes the mat. Then return to center and twist in the other direction.

Mountain climber: You don’t have to be into bouldering or rock climbing for this movement to get your heart racing. Starting in a push-up position. Flex your hips and bring one knee forward until it’s under the hip. Then, quickly (and explosively) reverse the position of your legs.

March: March in place lifting your knees to about hip height with each repetition.

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