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For past year and a half or so been doing a full body workout at home - mostly resistance bands/tubes. I do high volume 30-60 reps - single set to painful lactic acid buildup ( not quite failure ). I try not to pause between sets. I do some shoulder and back MFR pre workout and full body slow dynamic stretch/MFR after. Whole routine including stretches takes about 28 minutes. Heart rate gets as high as 155 BPM, averages for entire workout about 125-130 BPM. According to Apple Health burn about 200 calories. I do about 14-18 sessions a month. It took a lot of experimentation to find which exercises I can do without injury while still getting to every muscle group.
Took advantage of the nice weather the past couple days. Yesterday did 9.32 miles with 642 ft. of elevation gain. Today was even nicer. After the first loop, I stopped in front of the house and debated in my head whether to do another loop. My head said, ah what the hell, go for it. So today was 18.64 miles with 1,284 ft. of elevation gain. I almost didn't make it up the final hill at the top of the mountain just behind my house. But I was able to grind it out, veeeeery slowly. Weather calls for rain all weekend so I'll have time to recover for Monday's ride.