Download your FREE 2-Week Workout Plan PDF Calendar! A 14-Day workout challenge designed to build strength and burn fat at home. Quick workouts, 30 minutes or less, and simple healthy meals!
A BRAND NEW workout and meal plan, focused on EFFICIENCY. All the home workouts and recipes included in this challenge can be knocked out in around 30 minutes.
From upper body strength to leg and glute burnouts and heart pumping HIIT interval circuits, this quick workout plan covers all of your major muscle groups in around 30 minutes a day.
Perfect if you want to achieve your fitness goals with a busy schedule.
BONUS: our amazing friends The Real Food Dietitians created a FREE 2-Week Meal Plan to accompany this free home workout plan.
This 14-Day Workout Plan and Meal Plan is all brought to you for FREE thanks to our brands partners — ButcherBox and Primal Kitchen®.
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.
Optional Exercise Equipment:
Mini Loop Resistance Band. You can add a resistance band to the leg exercises to increase the intensity. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).
A Chair, Bench or Exercise Ball.
Kettlebell. Option to use a kettlebell or substitute one heavy dumbbell.
Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.
Varies from 10-30 minutes a day, 5-6 days per week. You can always take more rest days as needed.
If you’re a runner and want to incorporate running into this full body workout plan, I suggest completing three of the strength training workouts each week. Choose three full body workouts OR choose:
You just want to make sure you are strength training your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows.
Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.
If you’re looking for a full body workout plan for beginners, follow one of our Fitness Beginner Workout Plans.
If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.
FREE! No sign up needed, this is a FREE “Quick Workouts” Workout Plan.
Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
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