Burpees

Intermediate
Shoulders, Triceps Resistance Band
HIIT

Benefits

Targets lower chest

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 20 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
58
Average BPM
146
83% of max
Max BPM
175

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,403
Calories
222.0g
Carbs
88.5g
Protein
58.3g
Fats

Micronutrients

Sugar: 33.9g
Sodium: 1,604.9mg
Cholesterol: 15.3mg
Serving: 248.9g

Meal Preparation

Method: Roasted
Prep: 30 min
Cook: 59 min

Calorie Balance Analysis

Calorie Intake
1,403
from food
Calories Burned
1,562
during workout
Net Balance: -159 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~849 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
56 years
Gender
Female
Weight
50.9 kg
Height
1.70 m
BMI
17.6
Underweight
Body Fat
22.6%
Lean Mass
39.4 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 2.3 liters of water daily.

Related Exercises