Fuel Athletics coach Matin Fayzal shows how jumping is an excellent cardio exercise, writes Aznim Ruhana Md Yusup.

1. Vertical jump

Jumping comes naturally to children but as people get older, they become more reluctant to get both their feet off the ground. And while a high jump is usually a warmup move, Fayzal makes it part of a workout so that people would get used to it again.


Fayzal makes jumping part of a workout so that people would get used to it again. Photo by Nik Hariff Hassan.

“Unless they’re playing badminton or basketball, adults don’t usually like to jump,” he says.

So get down to a squat and push your body upwards while raising your hands in the air. Don’t worry about how high you’re leaping but try to do as many jumps as you can in 15 seconds.


Don’t worry about how high you’re leaping. Photo by Nik Hariff Hassan.

2. Broad jump

Broad jumps require you jump forward on two feet and then land on two feet.


Jump as far as you can while using your arms to power your forward. Photo by Nik Hariff Hassan.

First, place a cone or a marker from where you’re standing. Then jump as far as you can while using your arms to power your forward.

Mark your landing position – this is your maximum jump distance.

For your subsequent jumps, move back to your original place and jump only about 70 per cent of your original distance. Execute as many jumps as possible in 15 seconds.


Execute as many jumps as possible in 15 secondsPhoto by Nik Hariff Hassan.

“When you jump your maximum distance, you’re pushing the boundaries of what your body can do,” says Fayzal.

“That’s high performance, which always leads to injury. You go below that, so you reduce the risk of getting injured.”

Do these jumps continuously for five sets but rest for a minute after every set.


Land on two feet. Photo by Nik Hariff Hassan.

“People often overthink when asked to jump, so these exercises will make it easier for them to move again. Jumping gets your heart racing and is good cardio exercise.” Fuel Athletics coach Matin Fayzal.

Follow Fuel Athletics on Instagram at www.instagram.com/fuelprime/ and https://www.instagram.com/fuelathletics/

aznim.ruhana@nst.com.my