Burpees

Beginner
Lower Abs, Hip Flexors Resistance Band
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 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
74
Average BPM
152
83% of max
Max BPM
182

Heart Rate Reserve: 72% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,801
Calories
184.7g
Carbs
74.6g
Protein
49.1g
Fats

Micronutrients

Sugar: 25.0g
Sodium: 1,984.4mg
Cholesterol: 195.5mg
Serving: 398.4g

Meal Preparation

Method: Raw
Prep: 40 min
Cook: 58 min

Calorie Balance Analysis

Calorie Intake
2,801
from food
Calories Burned
1,007
during workout
Net Balance: +1,794 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,023 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.3 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
106.2 kg
Height
1.60 m
BMI
41.5
Obese
Body Fat
35.0%
Lean Mass
69.0 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 3.3 liters of water daily.

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