Burpees

Intermediate
Upper Back, Rear Deltoids Resistance Band or Cable Machine
HIIT

Benefits

Targets lower abs

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 20 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
60
Average BPM
129
78% of max
Max BPM
165

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,339
Calories
193.6g
Carbs
77.6g
Protein
51.8g
Fats

Micronutrients

Sugar: 16.8g
Sodium: 1,661.4mg
Cholesterol: 11.2mg
Serving: 287.0g

Meal Preparation

Method: Roasted
Prep: 12 min
Cook: 54 min

Calorie Balance Analysis

Calorie Intake
1,339
from food
Calories Burned
1,917
during workout
Net Balance: -578 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,043 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.7 liters/day

Sample User Profile

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

Age
57 years
Gender
Male
Weight
45.7 kg
Height
1.76 m
BMI
14.7
Underweight
Body Fat
16.5%
Lean Mass
38.1 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 1.7 liters of water daily.

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