Fuel Athletics coach Matin Fayzal shows Aznim Ruhana Md Yusup how to get her heart rate up to get fit and burn fat.
1. JUMPING JACK
Also called the star jump, this exercise is a throwback to the days of Pendidikan Jasmani in school. It works out the legs and shoulders, and is a fun, easy way to get your heart rate up.
Start by standing straight with your arms by your side, then jump and raise your hands up. Time the exercise for 15 seconds, repeat and continue.
2. SQUAT
The squat works out the leg and hip muscles, and helps to strengthen bones and joints in the lower body.
To do a squat, stand with your legs hip-width apart, and then drop down to below your knees, or as low as you can. Use your arms to stay balanced, keeping the back neutral and abdominal muscles tight. Return to starting position and repeat. Time the exercise for 15 seconds.
3. MOUNTAIN CLIMBER
This exercise challenges your balance, agility and coordination. As you move, you work your upper arms, core and leg muscles.
Start in straight-arm plank position, meaning lie face-down with your arms and legs straight. Hands are directly under the shoulders while the feet are hip-width apart. Then drive your right knee up to the chest and pull the leg back. Do the same with the left knee and repeat. Time yourself at 15 seconds.
4. JUMP SQUAT
“Jump squat is the same as a squat but with an explosive ending,” says Fayzal. So begin by doing a regular squat, engage your core and jump. When you land, lower your body back into the squat position and continue jumping.
Time the exercise for 15 seconds, and repeat all the moves in four rounds.