Struggling to stay fit in the heat? Check out these indoor options

It’s hot but don’t sweat it: here are some cooler ways to stay fit

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If you’re an active type but usually run along the Corniche or join boot camps in the park, then summer can curtail your fitness efforts.

But we definitely can’t complain of a lack of options in Abu Dhabi. Here are just some indoor studios and gyms offering everything from group classes to personal training.

With various venues, this gym features mixed and ladies-only training zones as well as group classes including RPM and Fitness First signature sessions like HardCore. You’ll need to be a member, and depending on your tier this gives you free access to group classes and different clubs. From AED 100 day pass for non-members, for membership rates visit a club. Various venues including Abu Dhabi Mall, Al Zahiyah. Sat-Thu 6am-11pm, Fri 7am-9pm. Contact: 02 674 6991, uae.fitnessfirstme.com

Fitness Edge

Get fit using the latest equipment or hire one of the gym’s personal trainers. Group classes include spinning, boxing and martial arts. Behind Souq Extra, Al Bateen, Al Ain. Sat-Thu 8am-10pm, Fri 10am-11pm. Contact: 03 767 5759, info@fitnessedge.ae

Fit N Flex

Aside from various group sessions such as BodyAttack, Core Fit, Zumba, TRX and yoga, this centre also provides personal training and nutritional consultations. AED 70 per class, AED 800 per month. Abu Dhabi Golf Club, Sas Al Nakhl. Sat-Thu 6am-8pm. Contact: 055 146 6123, facebook.com/fitnflexstudios

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Cobra Fitness

If you take your fitness seriously, then this gym offers the ultimate challenge. On offer are high-intensity martial arts classes as well as tabata, core and vertical flex. Members can also make use of the space and equipment like free weights and a rowing machine.
From AED 500 for a ten-day pass. Upper basement, Al Bandar, Al Raha Beach.
Sun-Thu 6am-10pm, Fri-Sat 7am-11am. Contact: 02 449 6524, cobrafitnessuae.com

Abu Dhabi Country Club

This mammoth fitness centre features a packed schedule of mixed and ladies-only group classes from RPM and BodyPump to Pilates, Boxfit and circuit training. Become a member and make use of mixed and ladies-only training areas. From AED 50 per class, AED 2,000 for three-month membership. Shakbout Bin Sultan Street, Al Mushrif. Daily 6am-11pm. Contact: 02 657 7777, adcountryclub.com

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Boost Fitness

At this one-room gym you can join in weekly fitness classes for mixed groups and ladies, or become a member to make use of equipment like battle ropes, TRX and free weights. Look out for the upcoming boot camp in August. First session free, from AED 70 per class, AED 1,000 for one-month membership. Al Falahi Building, off Dhafeer Street. Sun-Thu 6am-11pm, Fri 10am-11am, Sat 10am-11am and 5pm-10pm. Contact: 02 449 3131, boostfitnessuae.com

Home fitness

Short on time? Boost Fitness founder Abdelilah Ben Abou shares a 20-minute total body workout that requires only two 500mL water bottles. Check out his demonstration in the video below:

Start with a two-minute warm up of light stretching, high knees, butt kicks or sit-ups. Then, combine the following exercises into a circuit, performing each exercise for 45 seconds, with a 15-second rest in between. For added benefit, perform an active rest exercise during those 15 seconds. Perform three sets before ending with a two-minute cool down of stretches.

“During each exercise, you really need to work on engaging each muscle,” Abdelilah explains. “Make a connection between your brain and muscle to get the best results.

“Instead of taking rest and losing time, try active rest exercises like plank or squatting against a wall doing bicep curls with 500mL water bottles.”

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 Spring push-up

Keep your knees almost 90 degrees,then move forward into plank and back again like a spring. Avoid letting your shoulders move in front of your wrists, and keep an active core throughout the movement.

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Walking lunges

Step into a lunge, then bring your back knee up to at least hip level to engage your full leg, before stepping forward into a lunge and repeating on the other side. Continue to the other end of the room, then repeat backwards. Keep your upper body straight, look ahead, step with a flat foot and keep your knees behind your toes.

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Jumping jacks

Hold your water bottles with your palms facing the floor. Move your arms up to shoulder height as you jump your legs apart, then lower as you jump your feet together. Don’t let your hands lift higher than shoulder level, keep your chest up and core engaged,
and avoid letting your knees fall in.

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Spider-Man

Lay on your stomach with your arms straight in front. Lift your arms and legs at the same
time, tensing your back, glutes, hamstrings, calves and arms. Be sure not to lift one arm or leg higher than the other.

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Jack-knife with shoulder press

Start with feet together and arms by your side holding your water bottles. Jump  into a split stance with your back heel lifted as you press the bottles overhead. Jump back together and repeat on the other side. Keep your shoulders down, chest lifted and avoid stepping too far back, this isn’t a lunge.

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