Box Jumps

Beginner
Full Body, Core, Shoulders None or Dumbbells
HIIT

Benefits

Strengthens lower abs

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 22 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
67
Average BPM
152
86% of max
Max BPM
176

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,604
Calories
197.1g
Carbs
78.8g
Protein
52.8g
Fats

Micronutrients

Sugar: 2.2g
Sodium: 252.5mg
Cholesterol: 50.7mg
Serving: 198.7g

Meal Preparation

Method: Roasted
Prep: 12 min
Cook: 29 min

Calorie Balance Analysis

Calorie Intake
1,604
from food
Calories Burned
2,229
during workout
Net Balance: -625 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,017 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
25 years
Gender
Male
Weight
55.2 kg
Height
1.76 m
BMI
17.8
Underweight
Body Fat
17.8%
Lean Mass
45.4 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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