Burpees

Beginner
Upper Back, Rear Deltoids Dumbbells
Strength

Benefits

Targets abdominal muscles

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 19 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
57
Average BPM
167
87% of max
Max BPM
191

Heart Rate Reserve: 82% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

2,855
Calories
181.1g
Carbs
72.2g
Protein
48.0g
Fats

Micronutrients

Sugar: 45.6g
Sodium: 1,223.3mg
Cholesterol: 19.5mg
Serving: 338.1g

Meal Preparation

Method: Roasted
Prep: 32 min
Cook: 9 min

Calorie Balance Analysis

Calorie Intake
2,855
from food
Calories Burned
1,020
during workout
Net Balance: +1,835 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~742 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
26 years
Gender
Female
Weight
110.8 kg
Height
1.90 m
BMI
30.7
Obese
Body Fat
30.4%
Lean Mass
77.1 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 2.2 liters of water daily.

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