I Help People Exercise For A Living And This Is My Secret Weapon For Getting Their Heart Rate Up And Working The Core And Glutes—no Weights Needed

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Fit&Well reports that a personal trainer recommends exercise sliders, a low-cost piece of equipment, for adding controlled movement to bodyweight exercises. The report outlines a five-move routine, but does not provide independent evidence that it raises heart rate or produces particular fitness results.

Fit&Well has published a personal trainer’s recommendation of exercise sliders for people seeking a no-weights workout for the core and glutes. The report describes a five-exercise routine using the small discs and says the equipment costs about $10, though that price is not tied to a named retailer or product.

The trainer says sliders add instability and resistance as users move their feet away from and back toward the body. In a sliding mountain climber, the report says, the user must control the movement while keeping the trunk steady. The trainer describes the exercise as engaging deep core muscles, obliques and trunk stabilizers; Fit&Well does not cite a study or independent measurement for those claims.

The routine contains mountain climbers, lateral lunges, high-plank step jacks, step backs and glute bridge heel slides. The instructions call for 10 repetitions per side for each exercise, 30 seconds of rest after each move, and two sets, with one minute of recovery between sets. The workout uses body weight and sliders, with no weights listed.

Across the movements, the instructions emphasize controlled slides and steady hips. For example, the mountain climber starts in a high plank with a slider under each foot; users bring one knee toward the chest, return it, then alternate. In the glute bridge heel slide, users lift their hips and slide one heel away at a time, keeping the pelvis level and avoiding sagging hips.

A Low-Cost Option for Bodyweight Training

The recommendation offers a simple equipment option for people who want to vary bodyweight exercises without adding dumbbells or other weights. The routine pairs movements commonly performed without equipment with sliding control, which may make the exercises feel different and require users to manage their balance and position.

That does not establish that sliders are necessary, that they are suitable for everyone, or that the routine will deliver a particular change in strength, fitness or heart rate. The article presents a trainer’s advice and exercise instructions, not a clinical study or a measured comparison with workouts performed without sliders. Readers should treat the promised muscle emphasis as the trainer’s rationale rather than a guaranteed result.

How the Five-Move Routine Works

The source report frames sliders as small discs placed beneath the feet. They let the feet move along the floor while the user controls the movement, rather than lifting and replacing the feet in every repetition. The trainer says that controlling both the outward and return phases can slow movements and increase the time muscles remain under tension.

The routine alternates plank-based movements with standing and floor exercises. Mountain climbers and high-plank step jacks ask users to maintain a stable trunk while moving one foot at a time. Lateral lunges and step backs shift one leg while the other supports the body. The glute bridge heel slide adds a leg movement while the hips are held raised. Fit&Well presents the sequence as beginner-friendly, but does not report testing it with beginners or specify adaptations for different abilities.

“They force your muscles to work extra hard as you control the slider away from your body and back again.”

— Fit&Well’s report

Evidence, Price and Suitability

The report does not identify the trainer by name in the supplied material, provide a product brand, or link the stated $10 price to a specific seller. It also gives no publication date, heart-rate readings, workout duration, or measured results. The headline refers to getting the heart rate up, but the supplied report does not provide data showing how much the routine raises it.

It is also unclear how the workout should be modified for people with injuries, balance limitations or other health concerns. The source calls the routine beginner-friendly but gives no screening advice or alternative movements. Readers should stop if an exercise causes pain and seek guidance from a qualified professional if they have a health condition or are unsure whether the routine is appropriate for them.

Use the Routine With Care

Fit&Well’s report does not announce a follow-up study, product launch or scheduled update. Its practical next step for readers is the listed routine: complete 10 repetitions per side of each move, take the specified rests and repeat for two sets, while maintaining controlled movement and stable hips.

Anyone trying the workout can begin at a pace that allows them to keep proper form and stop if they feel pain or lose control of the movement. People with pre-existing conditions or uncertainty about exercise should consult a qualified health professional. The report does not establish a specific expected heart-rate response or fitness outcome.

Key Questions

What are exercise sliders?

They are small discs placed under the feet to let them slide across the floor during exercises. The report does not name a particular brand or model.

Which exercises are in the recommended routine?

The five moves are mountain climbers, lateral lunges, high-plank step jacks, step backs and glute bridge heel slides. The instructions specify 10 repetitions per side, two sets and rest periods between exercises and sets.

Does the report prove that sliders raise heart rate or strengthen the core and glutes?

No. It reports a trainer’s recommendation and describes the muscles the trainer says are involved, but provides no heart-rate measurements or independent study results. The headline’s heart-rate wording is not supported by data in the supplied report.

Is the workout suitable for everyone?

The source calls it beginner-friendly but does not describe modifications or assess individual needs. People with injuries, pre-existing conditions or concerns about balance should seek professional guidance before trying it, and stop if they experience pain.

Source: rss