Burpees

Intermediate
Calves Dumbbells or Barbell
Strength

Benefits

Improves posture and strengthens upper back

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 15 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
65
Average BPM
159
96% of max
Max BPM
166

Heart Rate Reserve: 93% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,423
Calories
285.2g
Carbs
113.6g
Protein
76.3g
Fats

Micronutrients

Sugar: 0.7g
Sodium: 717.5mg
Cholesterol: 92.5mg
Serving: 201.9g

Meal Preparation

Method: Baked
Prep: 49 min
Cook: 82 min

Calorie Balance Analysis

Calorie Intake
1,423
from food
Calories Burned
1,385
during workout
Net Balance: +38 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~915 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
47 years
Gender
Female
Weight
45.9 kg
Height
1.93 m
BMI
12.3
Underweight
Body Fat
14.7%
Lean Mass
39.1 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 2.0 liters of water daily.

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