Burpees

Intermediate
Shoulders, Triceps None or Dumbbells
Cardio

Benefits

Builds unilateral leg 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 4 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
50
Average BPM
158
99% of max
Max BPM
160

Heart Rate Reserve: 98% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,192
Calories
201.4g
Carbs
79.6g
Protein
53.1g
Fats

Micronutrients

Sugar: 0.5g
Sodium: 2,406.1mg
Cholesterol: 71.0mg
Serving: 176.4g

Meal Preparation

Method: Baked
Prep: 41 min
Cook: 75 min

Calorie Balance Analysis

Calorie Intake
2,192
from food
Calories Burned
990
during workout
Net Balance: +1,202 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~722 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
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
49 years
Gender
Female
Weight
77.8 kg
Height
1.61 m
BMI
30.0
Obese
Body Fat
30.5%
Lean Mass
54.1 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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