‘Get fit’ is one of the most popular new year resolutions, not just in Doha, and it’s also one of the fastest to fold. Luckily for us, Carina Lipold is on hand with five simple exercises that still give maximum results, working your entire body and focusing on core strength in a minimal time frame. There are variations for at-home and gym workouts to make it even easier. Complete 15-20 repetitions of each exercise, with short breaks between each move (about 30 seconds), keeping your heart rate up so you’re toning and burning calories at the same time. Repeat the whole workout two-three times a week, then gradually increase the intensity by going through it multiple times per session or choosing the advanced option.

1 Warm-up
Stepping exercises are perfect for this, putting minimal pressure on the joints of lower limbs, but bringing the heart rate up and toning legs

• Use an exercise step (or stairs if at home), stepping up and down 20 times on each leg. No knee injuries? Try jumping up and down instead, alternating the legs.
• Turn to one side and step sideways up and down, alternating the legs. Increase the intensity by jumping side to side.

2 Squat with arm raise
This strengthens the major muscles in your legs, while the front raise gives your shoulders a nice shape at the same time.

• Put a fitball behind you (or a chair if at home) and step a little bit away, legs shoulder-width apart. Take dumbbells in each hand, engage your belly muscles to support your lower back and push your chest out – you should have a straight back.
• Slowly lower yourself until you touch the ball with your buttocks – but don’t sit down. At the same time, lift your hands straight up with your palms facing down. Take care that your knees are not in front of your toes. As you come up again, lower your arms down.
• Target the inner thighs by stepping wider apart, with your toes pointing outwards.

3 Lunges with rowing
Lunges tone the legs and also improve your balance. Combining with a rowing movement trains your upper body as well, and helps you develop core stability.

• Take the two handles of the Kinesis with both hands facing each other. Suck your belly bottom in and push your chest out to support your lower back, keeping a straight posture. Take a big step back and lower the leg to the floor until both of your legs are in a 90 degree angle. At the same time, row both handles close to your body backwards and squeeze your shoulder blades together.
• Step back up and complete the same exercise on the other side. Alternate the legs.
• To work more on balance and stability, perform the lunge one leg at the time, using an unstable surface for the front leg like an air cushion.

4 Plank roll
The normal plank strengthens your arms, back, legs and abs, while the side plank helps you to get a nice waist (trains your obliques). The reverse plank tones even more your triceps and back of the body.

• Lie with your belly on a mat and place your forearms down. Tuck your toes under and lift your legs and hips of the floor. Engage your belly muscles to support your lower back and form a straight line from your heels to your head. Look down to keep your spine aligned. Aim to hold for 30-60 seconds, but always keep the hips the same distance away from the mat. If you start to sink, stop.
• Turn to one side, elbow under your shoulder and press yourself up until you are a straight line again. Hold for 30-60 seconds and change to the other side.
• Perform the plank on your knees or use an unstable surface under your legs or hands to add balance and stability training. Or extend both
arms in every plank position, lifting one arm or leg at the time.

5 Push-up
A simple exercise, this shapes your chest, arms and back

• Start with your belly on the mat. Position your hands shoulder-width apart, tuck your toes under and push yourself up. With the belly sucked in, legs together and the whole body engaged, slowly bend your arms and lower your face closer to the floor. Breathe out and push yourself up.
• Perform on the knees to make it easier, and on an unstable surface to make it harder.
• The wider you put your arms, the more focus on your chest. A narrow stance targets triceps and middle part of the back.
For more info, contact Six Senses Spa at Sharq Village (4425 6999)