Get fit in Qatar

Get fit, stay fit and be well in 2015. We're here to help Comments

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We can work it out

Think you’re lacking the time to commit to a fitness regime properly? Or have you over-indulged this festive season and want to get back into shape fast? Here’s a 30-minute workout to set you on your way

Blast up to 350 calories in 30 minutes, build strength and tone-up with this full-body, express home workout. Do it three times a week and add a power walk or slow run to up your calorie burn too. You can use light weights, water bottles or kettlebells for some of these exercises – increase the weights and number of reps as you get stronger.

Nine quick exercises to get you fit as a fiddle…
Warm up
Spend five to eight minutes getting your pulse raised with some jumping jacks, running on the spot, or skipping. Add in some shoulder rolls, stretches and hip circles and you’re all set. Do each exercise for 90-120 seconds, then rest for 30. Now it’s time to start…

1 Sumo high pull – works your legs, glutes, abs and shoulders

Stand with your feet wider than shoulder distance apart, your toes pointing slightly outwards. Hold the weights in front of you. Bend your knees and push your hips back so that your thighs are parallel to the floor. As you push up to standing, pull your weights up, close to your body, with your elbows always being higher than your hands.

2 Side jumps - will keep your heart rate in the fat burning zone

Step or hop sideways over a stretched-out skipping rope.

3 Hip raises – works your hips, glutes abs and thighs

Lie on the floor on your back with your feet flat on the floor about a trainer’s distance away from your body and your knees bent. Place your arms out to the sides. Squeeze your glutes, brace your tummy and slowly push your hips up as high as you can; pause for a few seconds and slowly lower your hips to a few centimetres above the floor. Make it tougher by slowly raising one leg at a time and bringing the knees slowly to the chest.

4 Forward and back jumps will keep your pulse rate up

Step quickly forward and backwards over a stretched-out skipping rope.

5 Bicep squat – shape-up your arms and work your glutes and legs too

Start with your feet wider than hip width apart, hold the weights with your arms by your sides, the palms of your hands facing forwards. Keeping your upper arms still, bend your arms at the elbow so that your palms meet your shoulders, and, at the same time, bend your knees and push your hips back into a squat position, until your thighs are parallel to the floor. Stand up straight and push the bottles back down to starting position.

6 Mountain climbers – cardio ab workout!

Get into a push-up position so that you are on your toes, feet hip-width apart, your arms straight and with your hands on the floor a little wider than your shoulders. Don’t stick your bottom up; your back should be in a straight line. Brace your tummy, lift your left foot up and raise your knee as close to your chest as you can. Return to starting position and repeat with your right foot. To target the sides of your tummy, raise your knees towards the opposite shoulder instead of straight up.

7 Chair dips –will work the back of your arms and get rid of those bingo wings

Sit on a sturdy chair and grab the sides of the seat. Taking your bottom off the seat, move your feet forward so that your weight is supported by your hands. Bend your elbows behind you, lower your bottom down slowly, keeping your body close to the chair. Slowly straighten your arms to return to starting position.

8 Squat jumps – squeeze the last few calories out of your cardio workout while shaping up your lower body

With your feet a little wider than shoulder width apart, point your toes and knees slightly outwards. Bend your knees and push your hips back to squat position, until your thighs are parallel to the floor. Explosively jump up as high as you can, using your arms to power-up. As you land, make sure your knees are slightly bent, then squat down and jump again.

9 Bicycle crunch to work on your waist

Lie on the floor on your back with your feet flat on the floor about a trainer’s distance away from your body and your knees bent. Raise your left knee towards your chest and, at the same time, move your right shoulder towards that knee. Slowly go back to starting position and repeat on the other side.

Cool down and stretch
Cool down by walking around slowly for two minutes and get your breath back. Then make sure you have a really good stretch.

View Your guide to getting fit
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By Ali Longmate
Time Out Doha,

User reviews:

Posted by: ASHNA BASHEER on 07 Apr ' 15 at 09:10

im very interested in sports and games..especially for ball batminton

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