Burpees

Intermediate
Core, Shoulders, Legs Barbell
Cardio

Benefits

Targets biceps and forearms

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
56
Average BPM
139
74% of max
Max BPM
187

Heart Rate Reserve: 64% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

1,617
Calories
202.7g
Carbs
81.4g
Protein
54.4g
Fats

Micronutrients

Sugar: 37.9g
Sodium: 490.1mg
Cholesterol: 39.7mg
Serving: 184.2g

Meal Preparation

Method: Baked
Prep: 46 min
Cook: 24 min

Calorie Balance Analysis

Calorie Intake
1,617
from food
Calories Burned
1,778
during workout
Net Balance: -161 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,209 calories

Training Recommendations

Workout Frequency: 5 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
35 years
Gender
Male
Weight
55.1 kg
Height
1.56 m
BMI
22.6
Normal
Body Fat
22.3%
Lean Mass
42.8 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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