Box Jumps

Intermediate
Legs, Shoulders, Core Barbell
HIIT

Benefits

Improves back strength and posture

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 16 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
58
Average BPM
138
71% of max
Max BPM
195

Heart Rate Reserve: 58% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,775
Calories
310.5g
Carbs
125.3g
Protein
83.2g
Fats

Micronutrients

Sugar: 31.0g
Sodium: 1,152.7mg
Cholesterol: 94.0mg
Serving: 99.5g

Meal Preparation

Method: Roasted
Prep: 47 min
Cook: 86 min

Calorie Balance Analysis

Calorie Intake
1,775
from food
Calories Burned
799
during workout
Net Balance: +976 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~441 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
56 years
Gender
Female
Weight
69.4 kg
Height
1.68 m
BMI
24.6
Normal
Body Fat
24.9%
Lean Mass
52.1 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.

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