Burpees

Beginner
Upper Back, Rear Deltoids Dumbbells or Barbell
HIIT

Benefits

Strengthens shoulders

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 22 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
64
Average BPM
157
84% of max
Max BPM
186

Heart Rate Reserve: 76% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,533
Calories
251.3g
Carbs
100.9g
Protein
67.1g
Fats

Micronutrients

Sugar: 48.0g
Sodium: 2,303.0mg
Cholesterol: 83.9mg
Serving: 426.5g

Meal Preparation

Method: Boiled
Prep: 46 min
Cook: 62 min

Calorie Balance Analysis

Calorie Intake
2,533
from food
Calories Burned
1,562
during workout
Net Balance: +971 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~947 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
43 years
Gender
Male
Weight
95.9 kg
Height
1.85 m
BMI
28.0
Overweight
Body Fat
29.0%
Lean Mass
68.1 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 3.4 liters of water daily.

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