Ort Fit — No-equipment home strength and conditioning | ortfit.com
Four numbers run every session on this site — here is what each one means, the range it lives in, and when to change it.
A rep is one complete movement; a set is a counted group of reps. For strength, sets run 8-12 reps; the same exercise at 15-20 reps per set shifts the adaptation toward endurance. The rep range is therefore the first dial to choose, and for a 30-minute strength session it stays at 8-12.
Rest is the second dial. Between straight working sets of 8-12 reps, rest 60-90 seconds; between exercises in a conditioning circuit, 30-45 seconds. A session of 5 exercises x 3 sets of 8-12 reps with the longer rests fills 45-60 minutes including the warm-up — switching to circuit rests is what compresses the plan into 30.
On narrow screens, swipe or scroll the plate sideways.
Tempo is the third dial, written as three numbers: at 3-1-1 the lowering lasts 3 seconds, the pause 1 second and the lift 1 second, so 10 reps put 50 seconds of tension on the muscle. Load is the fourth: early strength work typically uses 60-70% of one-rep max, which for bodyweight training translates into variations that allow only clean reps inside the target range.
Change one dial at a time. Add reps inside the range first, then tighten the tempo, then shorten the rest — and only then change the exercise. Changing everything at once makes it impossible to know what worked.
Every 6-8 weeks, run a deload: cut the session to two rounds, keep the tempo strict, retest the top of each range and set the next block's targets. Measurable gains appear on that 6-8 week horizon, so the deload doubles as the measuring day. The 30-Minute Home Workout Plan applies these numbers; the Bodyweight Progression Ladder applies the exercise changes.
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