Burpees

Intermediate
Upper Chest, Triceps Bench or Step
Yoga

Benefits

Improves flexibility

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 18 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
70
Average BPM
161
90% of max
Max BPM
180

Heart Rate Reserve: 83% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

3,284
Calories
252.4g
Carbs
101.7g
Protein
67.5g
Fats

Micronutrients

Sugar: 44.1g
Sodium: 473.9mg
Cholesterol: 236.0mg
Serving: 328.4g

Meal Preparation

Method: Raw
Prep: 55 min
Cook: 103 min

Calorie Balance Analysis

Calorie Intake
3,284
from food
Calories Burned
900
during workout
Net Balance: +2,384 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~867 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.0 liters/day

Sample User Profile

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

Age
39 years
Gender
Female
Weight
127.7 kg
Height
1.82 m
BMI
38.5
Obese
Body Fat
35.0%
Lean Mass
83.0 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 3.0 liters of water daily.

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