Ariana Grande's Trainer Shares a No-Equipment, 2-Move Workout You Can Do Anywhere

Ariana Grande is one busy 24-year-old. Between filming music videos and traveling the globe on tour, the newest Reebok global brand ambassador likes to make the most of her time, especially when it comes to her workouts. SELF had the chance to chat with Grande and her trainer, Harley Pasternak, before the last stop on her Dangerous Woman tour this past week in Hong Kong. So naturally, we wanted to what the pop star does to fit in fitness when she's short on time.

Before we could even mutter the word “lunge,” Grande wanted to reiterate the importance of inner beauty, and how working out is such a small part of the bigger picture of wellness. "There are so many different types of beautiful. You are beautiful today if you have 10 cupcakes, you're beautiful tomorrow if you do a juice cleanse. You are beautiful because of who you are. Do whatever you need to to feel good, but the human you are is so important," Grande told SELF.

So how does Grande focus on feeling good? With a little help from Pasternak. Under his influence, Grande has made regular movement a primary focus of her fitness routine. "For the longest time I was like, 'How is this so effective?' But I feel better when I'm moving around a lot,” she confessed to SELF. “I could do a really hard workout and sit around all day, and not feel as good if I'm constantly moving."

Pasternak says that just getting up and moving more is an important place to begin if you're trying to get more active or reach a fitness goal. “Your approach to health and fitness needs to start with movement and eating properly and better sleep," Pasternak tells SELF. "When you hit those out of the park consistently, then and only then should you consider the resistance [training] part."

Pasternak, who totes a client list including Grande, Adam Levine, Katy Perry, Shay Mitchell, and many more A-listers, is all about putting together simple moves into a concise workout that’s effective and time appropriate. Here, he shares a workout that he’d suggest for Grande on the road. The best part? It only involves two exercises, both of which can be done without any equipment. Oh, and it will take you less than 20 minutes.

"There are a lot of times when we'll be at a concert venue with Grande, and we don't have a gym there," he says. "So, we'll walk lunge the hallway. From a time perspective, an equipment perspective, and a safety perspective, it's all ideal. We're not jumping and risking hurting her. We're not doing explosive movements, no heavy weights involved. We want to work her, and we want to do it in a safe way—this does it all."

Note: We did this workout with Pasternak at a large soccer field; however, he suggests doing this "around the block" if you live in a residential area. "There's an origin and a destination rather than counting reps, which will give you a clear concept of where you need to go,” he says. Also, if you want to level up this workout, feel free to add in 5- to 10-pound dumbbells (or a backpack, if you’re on the move) during the lunges.

The moves:

• Walking Lunges — as many reps as possible (AMRAP) for 2 minutes (or around the block, per Pasternak’s suggestion)

• Glute Bridges — AMRAP for 2 minutes

• Repeat three times

Here's how to do them:

Walking Lunges

• Start in a standing position with your feet about shoulder-width apart. Inhale as you step forward with your right foot.

• Bend your knees, creating two 90-degree angles with your legs. Aim to have your back knee hovering about 3 to 6 inches off the ground.

• Pause here. Make sure to keep your shoulders directly above your hips and your chest upright (no leaning forward or backward). Your right shin should be perpendicular to the floor and your right knee stacked above your right ankle. Engage your butt and core—and don’t forget to breathe!

• Now, push through your right heel to step your left foot forward and back to start. That’s one rep. Repeat, alternating legs, for 2 minutes.

Glute Bridges

• Start lying flat on your back, your knees bent and your arms in low V by your hips. Your feet should be about hip-distance apart with your heels a few inches away from your butt.

• Push through your heels to lift your hips up while squeezing your glutes. Try to create one diagonal line from your shoulders to your knees.

• Pause for 1 to 2 seconds, then lower your butt back down. "Lift your toes off the ground to make sure you’re really activating the glutes instead of the quads,” suggests Pasternak. That’s one rep. Do as many reps as you can in 2 minutes.

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