Burpees

Beginner
Chest, Triceps, Shoulders Parallel Bars or Chair
Yoga

Benefits

Targets biceps and forearms

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 17 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
63
Average BPM
125
68% of max
Max BPM
185

Heart Rate Reserve: 51% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,078
Calories
298.6g
Carbs
120.0g
Protein
79.8g
Fats

Micronutrients

Sugar: 49.6g
Sodium: 1,049.6mg
Cholesterol: 203.3mg
Serving: 243.6g

Meal Preparation

Method: Baked
Prep: 16 min
Cook: 72 min

Calorie Balance Analysis

Calorie Intake
2,078
from food
Calories Burned
776
during workout
Net Balance: +1,302 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~752 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
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
35 years
Gender
Female
Weight
70.4 kg
Height
1.79 m
BMI
22.0
Normal
Body Fat
24.3%
Lean Mass
53.3 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.

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