VORTEX guide

A home workout plan that actually works

Most home workout plans fail because they're too complicated or too random. The plan below is the structure we use with VORTEX members: three strength sessions, two cardio sessions, one mobility day and one full rest day. No equipment needed to start.

Your week at a glance

• Monday — Full body strength

  Squats, press-ups, rows, plank — 3 sets each

• Tuesday — Brisk walk or easy cardio

  20–30 minutes, conversational pace

• Wednesday — HIIT

  Short intervals: 30 seconds hard, 60 seconds easy, 8 rounds

• Thursday — Rest or mobility

  Stretching, hips and shoulders

• Friday — Full body strength

  Lunges, press-ups, hip hinges, side plank

• Saturday — Longer cardio

  Walk, cycle or run — 40+ minutes

• Sunday — Full rest

  Recover, sleep well, plan next week

Five rules that make it stick

• Start lighter than you think — consistency beats intensity in month one.
• Progress one thing at a time: a rep, a set, or a little less rest.
• Schedule workouts like appointments; same time of day works best.
• Track every session. What gets measured gets repeated.
• Pair training with a simple eating routine — results come from both.

Skip the planning

VORTEX builds this week for you — guided video workouts with an AI coach, a plan builder that schedules every session, nutrition tracking, and a dashboard that shows calories burned against calories eaten. Try it free for 7 days.