Burpees

Advanced
Triceps, Chest Box or Platform
Cardio

Benefits

Builds calf muscles

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 15 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
52
Average BPM
145
77% of max
Max BPM
188

Heart Rate Reserve: 69% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,649
Calories
222.3g
Carbs
88.5g
Protein
58.9g
Fats

Micronutrients

Sugar: 6.4g
Sodium: 323.5mg
Cholesterol: 218.6mg
Serving: 212.1g

Meal Preparation

Method: Roasted
Prep: 10 min
Cook: 99 min

Calorie Balance Analysis

Calorie Intake
1,649
from food
Calories Burned
1,317
during workout
Net Balance: +332 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,006 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
25 years
Gender
Male
Weight
57.5 kg
Height
1.58 m
BMI
23.1
Normal
Body Fat
23.8%
Lean Mass
43.9 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 2.2 liters of water daily.

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