Box Jumps

Beginner
Glutes, Hamstrings Bench or Chair
HIIT

Benefits

Builds explosive power

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 19 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
57
Average BPM
167
87% of max
Max BPM
191

Heart Rate Reserve: 82% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

2,892
Calories
179.5g
Carbs
71.6g
Protein
48.4g
Fats

Micronutrients

Sugar: 45.7g
Sodium: 1,211.1mg
Cholesterol: 17.3mg
Serving: 336.9g

Meal Preparation

Method: Steamed
Prep: 32 min
Cook: 9 min

Calorie Balance Analysis

Calorie Intake
2,892
from food
Calories Burned
1,233
during workout
Net Balance: +1,659 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~736 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
26 years
Gender
Male
Weight
112.1 kg
Height
1.90 m
BMI
31.0
Obese
Body Fat
29.6%
Lean Mass
78.9 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 2.2 liters of water daily.

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