Follow the VersaClimber workout Matt Damon used to prepare for the latest Bourne movie.

To help transform Matt Damon's body back to Bourne readiness and morph John Krasinski's frame from office desk jockey to Navy SEAL for 13 Hours, trainer Jason Walsh needed only one tool: a VersaClimber. The machine requires you to simultaneously move your feet and arms, and mimics the feeling of climbing on an incline. (Punishingly, the faster you move, the harder it gets.) 

"The VersaClimber reinforces primitive movements, namely the natural crawl motion, which is superior for strengthening the body effectively and safely," Walsh says. Don't be fooled by the machine's mild-looking build. Using it requires every major muscle group to fire, and gets your heart rate racing immediately. "It demands the whole body to work as one unit, recruiting more muscle, oxygen, and ultimately more calories," he says. What's more, because the low-impact workout delivers less stress to joints and connective tissue, you can work out more often, and recover faster, than doing other high-intensity routines.

VersaClimbers are the lynchpin of workouts at Rise Nation, the boutique studio Walsh opened in Los Angeles this past year, which Damon, Krasinski, and other celebrities frequent. But you can find the machine in many national gyms like Equinox and Crunch, too. It doesn't take long to get the kind of intense cardio-and-strength session that earned Damon his abs and Krasinski his new arms. This 10-minute session from Walsh should do it. Try it three or four times a week:

The VersaClimber Workout
Segments are listed as: time, cadence, stroke length

  1. 0:00 – :30, slow, medium 
  2. :30 – :50, fast, short
  3. :50 – 2:00, slow, medium
  4. 2:00 – 2:30, fast, short
  5. 2:30 – 4:00, slow,  medium
  6. 4:00 – 4:40, fast, short
  7. 4:40 – 6:40, slow, medium
  8. 6:40 – 7:30, fast, short
  9. 7:30 – 9:30, slow, medium
  10. 9:30 – 10:30, fast, short