Box Jumps

Intermediate
Full Body, Core, Shoulders Bench, Barbell
HIIT

Benefits

Builds chest strength

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 sets of 25 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
67
Average BPM
159
94% of max
Max BPM
168

Heart Rate Reserve: 91% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,473
Calories
219.8g
Carbs
88.8g
Protein
58.9g
Fats

Micronutrients

Sugar: 25.4g
Sodium: 2,328.0mg
Cholesterol: 55.1mg
Serving: 366.7g

Meal Preparation

Method: Raw
Prep: 8 min
Cook: 21 min

Calorie Balance Analysis

Calorie Intake
1,473
from food
Calories Burned
1,649
during workout
Net Balance: -176 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~869 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
45 years
Gender
Male
Weight
48.0 kg
Height
1.64 m
BMI
17.8
Underweight
Body Fat
19.7%
Lean Mass
38.5 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.5 liters of water daily.

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