Burpees

Intermediate
Upper Chest, Triceps Resistance Band or Cable Machine
Yoga

Benefits

Builds back strength

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 24 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
50
Average BPM
144
75% of max
Max BPM
193

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

1,438
Calories
177.9g
Carbs
72.2g
Protein
47.8g
Fats

Micronutrients

Sugar: 15.8g
Sodium: 2,266.7mg
Cholesterol: 31.5mg
Serving: 371.7g

Meal Preparation

Method: Baked
Prep: 46 min
Cook: 84 min

Calorie Balance Analysis

Calorie Intake
1,438
from food
Calories Burned
1,044
during workout
Net Balance: +394 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~983 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
33 years
Gender
Male
Weight
46.1 kg
Height
1.89 m
BMI
12.9
Underweight
Body Fat
16.4%
Lean Mass
38.5 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 2.9 liters of water daily.

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