Box Jumps

Advanced
Core, Obliques None or Dumbbells
HIIT

Benefits

Builds upper body 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 4 sets of 18 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
53
Average BPM
155
81% of max
Max BPM
191

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,787
Calories
252.2g
Carbs
101.6g
Protein
66.8g
Fats

Micronutrients

Sugar: 42.4g
Sodium: 311.8mg
Cholesterol: 221.7mg
Serving: 435.2g

Meal Preparation

Method: Raw
Prep: 51 min
Cook: 36 min

Calorie Balance Analysis

Calorie Intake
1,787
from food
Calories Burned
1,348
during workout
Net Balance: +439 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~749 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
22 years
Gender
Male
Weight
62.9 kg
Height
1.54 m
BMI
26.5
Overweight
Body Fat
28.4%
Lean Mass
45.0 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 2.4 liters of water daily.

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