Burpees

Beginner
Upper Chest, Triceps None or Dumbbells
Cardio

Benefits

Builds explosive upper body power

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 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
74
Average BPM
133
70% of max
Max BPM
189

Heart Rate Reserve: 51% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,365
Calories
266.5g
Carbs
106.8g
Protein
70.5g
Fats

Micronutrients

Sugar: 9.1g
Sodium: 1,325.1mg
Cholesterol: 179.8mg
Serving: 216.9g

Meal Preparation

Method: Roasted
Prep: 37 min
Cook: 19 min

Calorie Balance Analysis

Calorie Intake
1,365
from food
Calories Burned
1,113
during workout
Net Balance: +252 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~837 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
49 years
Gender
Female
Weight
43.6 kg
Height
1.65 m
BMI
16.0
Underweight
Body Fat
20.4%
Lean Mass
34.7 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 1.8 liters of water daily.

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