No excuses winter workout: exercise four days a week for 30 minutes and shape whatcha got with Celebrity Fit Club's Harvey Walden

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Men and women of every body type--from bulbous to pleasantly plump to waiflike--can benefit from a good cardiovascular and strength-training workout, especially during the tough winter months. Harvey Walden IV, a retired U.S. Marine Corps drill instructor and TV personality on VH1s Celebrity Fit Club, has been in the fitness business about 10 years. Walden created this winter workout for EBONY readers; it borrows heavily from his military training and helps tone and strengthen the upper and lower body, including thighs and buttocks. Do this 30-minute routine four times a week and watch your confidence grow, says Walden, whose book, HARVEY WALDEN'S NO EXCUSES! FITNESS WORKOUT, recently was released. He keeps the workout simple. The only equipment you need is the floor and a mat.

"It's cold outside," Walden says. "The last thing you want to do is go to the gym. [But] if you exercise portion control [during meals] and follow this workout out plan four days a week, you will be in shape for spring."

Dr. Hilton M. Hudson, chief of cardiac surgery at Franciscan Physicians Hospital in Munster, Ind., says, 30 minutes of exercise four times a week is good for the average man or woman. But if there is any doubt about your overall health, it is good to get a check-up from your doctor before you begin.

"It's important to stay active, especially during the winter," Hudson says. "Get in a pattern of making it fun. Do it at a regular time so that you build up a routine. Make it your time. I would be very serious about it. You would be surprised how well the body responds."

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Perform each exercise in Harvey Walden's winter workout for 30 seconds and complete each rotation four times. Be sure to warm up for five minutes before each session and end with a 10-minute cool-down.

Walden demonstrates the workout with Erika Downs, 24, of Yorba Linda, Calif.

DAY 1: Upper Body

SIDE STRADDLE HOP

Start with feet together and hands at your sides. Jump outward and land with feet wider than shoulder-width apart while swinging arms outward and up until your hands meet over your head. Reverse actions as you jump back to the starting position.

STEAM ENGINES

Stand with feet shoulder-width apart and place hands behind your ears. Lift the left foot, bringing the knee in front of you. At the same time keep your hands behind your ears while bringing the right elbow down and across to touch the right elbow to the left knee. Repeat on the opposite side.

HALF JACK

This starts in the same position as the side straddle hop. Spread your feet apart, but instead of your hands above your head, your hands and arms will come only halfway up until they are about shoulder height with palms facing the floor.

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FOUR-COUNT PUSH-UP (2 DOWN, 2 UP)

This push-up begins with hands shoulder-width apart and in the up position. Lower yourself for two counts at two different levels, with chest about 2 inches from the floor on the second count. Push up in two separate counts, with the second count bringing you back to the original position. If you prefer to use your knees, cross your feet before raising and lowering your body for better support.

MARCH IN PLACE

Feet are shoulder-width apart, hands at sides, and lift your feet ankle high and pump arms simultaneously.

DIAMOND PUSHUPS (2 DOWN, 2 UP)

Lie on your stomach. Place your hands under your chest with the index fingers of each hand and both thumbs touching, forming the shape of a diamond. All other fingers are extended. Raise the torso on two counts and lower it on two counts. If you are doing the pushups on your knees, start by bending your knees and crossing your feet before pushing up. Keep your feet crossed throughout the duration of the exercise for better balance and back support.

March in Place

WIDE PUSH-UP

Lie on your stomach. Place your hands slightly wider than shoulder-width apart, with your fingers extended and each thumb joined along the hand. Lower your body on one count with your chest about 2 inches from the floor. Push up on one count to the start position. If you are using your knees, start by bending your knees and crossing your feet before pushing off. Keep your feet crossed throughout the duration of the exercise for better balance and back support.

March in Place

REGULAR PUSH-UP

Lie on your stomach and place your hands shoulder-width apart with your fingers extended and both thumbs touching. Go down on one count with chest about 2-inches from the floor. You will push up in one count, bringing you back to the original starting position. If you are doing your push-ups by using your knees, start by bending your knees and crossing your feet before you push off with your hands. Keep your feet in this crossed position with your knees bent throughout the duration of exercise.

March in Place

DAY 2 Abdominals

* Side Straddle Hop

* Steam Engines

* Half Jack

FOUR-COUNT LEG LIFT