Box Jumps

Intermediate
Chest, Triceps, Shoulders Bench or Chair
HIIT

Benefits

Strengthens core and improves mobility

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 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
72
Average BPM
160
98% of max
Max BPM
164

Heart Rate Reserve: 96% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

1,209
Calories
226.1g
Carbs
90.1g
Protein
59.6g
Fats

Micronutrients

Sugar: 37.4g
Sodium: 1,340.2mg
Cholesterol: 183.3mg
Serving: 296.4g

Meal Preparation

Method: Roasted
Prep: 53 min
Cook: 80 min

Calorie Balance Analysis

Calorie Intake
1,209
from food
Calories Burned
1,769
during workout
Net Balance: -560 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~969 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
53 years
Gender
Female
Weight
44.5 kg
Height
1.79 m
BMI
13.9
Underweight
Body Fat
15.5%
Lean Mass
37.6 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 2.1 liters of water daily.

Related Exercises