Box Jumps

Beginner
Shoulders, Triceps Parallel Bars or Chair
HIIT

Benefits

Improves posture and strengthens upper back

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 4 sets of 23 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
51
Average BPM
132
79% of max
Max BPM
168

Heart Rate Reserve: 69% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,212
Calories
200.6g
Carbs
80.2g
Protein
52.9g
Fats

Micronutrients

Sugar: 33.7g
Sodium: 1,051.0mg
Cholesterol: 222.1mg
Serving: 461.7g

Meal Preparation

Method: Roasted
Prep: 23 min
Cook: 45 min

Calorie Balance Analysis

Calorie Intake
2,212
from food
Calories Burned
1,786
during workout
Net Balance: +426 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~897 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
20 years
Gender
Male
Weight
76.7 kg
Height
1.62 m
BMI
29.2
Overweight
Body Fat
31.9%
Lean Mass
52.2 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 2.6 liters of water daily.

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