Burpees

Beginner
Upper Chest, Triceps Wall
Yoga

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 5 sets of 21 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
67
Average BPM
120
71% of max
Max BPM
170

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,468
Calories
297.2g
Carbs
118.8g
Protein
79.4g
Fats

Micronutrients

Sugar: 44.7g
Sodium: 1,364.8mg
Cholesterol: 175.4mg
Serving: 338.3g

Meal Preparation

Method: Baked
Prep: 18 min
Cook: 19 min

Calorie Balance Analysis

Calorie Intake
2,468
from food
Calories Burned
909
during workout
Net Balance: +1,559 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~843 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
44 years
Gender
Male
Weight
94.2 kg
Height
1.84 m
BMI
27.8
Overweight
Body Fat
28.9%
Lean Mass
67.0 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 3.1 liters of water daily.

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