Box Jumps

Intermediate
Core, Shoulders, Legs Bench or Sturdy Surface
HIIT

Benefits

Targets obliques and improves core rotation

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 17 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
69
Average BPM
132
69% of max
Max BPM
191

Heart Rate Reserve: 51% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,942
Calories
336.1g
Carbs
134.8g
Protein
89.1g
Fats

Micronutrients

Sugar: 39.0g
Sodium: 225.4mg
Cholesterol: 38.5mg
Serving: 384.2g

Meal Preparation

Method: Baked
Prep: 25 min
Cook: 68 min

Calorie Balance Analysis

Calorie Intake
1,942
from food
Calories Burned
2,670
during workout
Net Balance: -728 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,281 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
43 years
Gender
Female
Weight
64.4 kg
Height
1.66 m
BMI
23.4
Normal
Body Fat
21.4%
Lean Mass
50.7 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 2.7 liters of water daily.

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