A balanced mix of push, legs, and core to hit every major muscle group.

• 10 Push-ups
• 15 Bodyweight Squats
• 20 Mountain Climbers (per leg)
• 30-Second Plank

Repeat 3–4 rounds. Log your post-workout meal in Portions Master to match your effort with smart fueling.

2) Stair Sprint Intervals

Turn household stairs into a powerful cardio tool.

• Sprint up the stairs fast
• Walk down to recover
• Repeat 10–12 rounds

Track hydration and recovery snacks in Portions Master.

3) Resistance Band Strength Session

Inexpensive, portable, and joint-friendly strength training.

• Band Rows – 12 reps
• Band Chest Press – 12 reps
• Band Squats – 15 reps
• Band Lateral Walks – 10 steps each way

Complete 3 rounds. Ensure adequate protein intake using the Portions Master app.

4) HIIT Cardio Blast

Short, intense intervals for maximum calorie burn.

• 20 seconds Jump Squats
• 10 seconds Rest
• 20 seconds Burpees
• 10 seconds Rest

Repeat 10–15 minutes. 

5) Yoga Flow for Mobility

Restore range of motion and reduce stress.

• Cat–Cow – 1 minute
• Downward Dog – 1 minute
• Warrior II – 30 seconds each side
• Child’s Pose – 1 minute

Pair with anti-inflammatory meals tracked in Portions Master.

6) Core Crusher Routine

Build a strong, stable midline—no machines required.

• 20 Bicycle Crunches
• 15 Leg Raises
• 30-Second Side Plank (each side)
• 20 Russian Twists

Do 3 rounds. Log lean proteins in Portions Master to support recovery.

7) Tabata Training

Eight rounds of 20s work / 10s rest for two moves.

• Jump Lunges (20s on / 10s off)
• Push-ups (20s on / 10s off)

Alternate moves for 8 total rounds. 

8) Glute & Leg Builder

Lower body strength using just bodyweight and a chair.

• 15 Glute Bridges
• 12 Bulgarian Split Squats (each leg)
• 15 Calf Raises

Complete 4 rounds. Check your carb–protein balance in Portions Master.

9) Shadowboxing for Cardio & Coordination

Fast feet, fast hands—great conditioning with zero equipment.

• 2-minute rounds (6–8 total)
• 30–60 seconds rest between rounds
• Mix jab–cross, hooks, uppercuts, and footwork

Track post-cardio snacks and fluids.

10) Deck of Cards Challenge

Gamify your session—flip a card and go.

• Hearts = Push-ups
• Diamonds = Squats
• Clubs = Sit-ups
• Spades = Burpees

Face cards = 10 reps, Aces = 11 reps. 

Putting It All Together

You don’t need a gym to make real progress. Rotate these at-home workouts, stay consistent, and use the Portions Master app to keep your nutrition aligned with your goals.