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.
This 14-Day Workout Plan and Meal Plan is all brought to you for FREE thanks to our brands partners — ButcherBox and Primal Kitchen®.
14 Day Workout Program Details
1. Gym Equipment Needed:
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.
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.
2. Time Requirement:
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:
One Leg Day (lower body)
One Arm Day (upper body)
One Full Body Training Day
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.
3. Fitness Level:
Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.
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.
4. Cost:
FREE! No sign up needed, this is a FREE “Quick Workouts” Workout Plan.
This Quick Workout Plan is for Anyone Looking to:
Burn calories and build muscle at home or at the gym
Improve athletic and cardio performance
Establish a solid weekly workout routine at home for weight loss
Workout around 30 minutes a day
Program FAQs
Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Pregnancy Modifications: Take low impact options (subbing air squats for squat jumps). Or sub this 30-Minute Low Impact, Lunge-Free Leg Workout if lunges don’t feel good as your pregnancy progresses.
Pregnancy Modifications: There is a modifier in this workout video. Follow Rachel (on the left in the video) for low impact modifications. Note, Lindsey was pregnant when we filmed this workout, but you might have to take more modifications as your pregnancy progresses.
Pregnancy Modifications: There is a modifier in this workout video. Follow Rachel (on the left in the video) for low impact modifications. Omit rotational twists as your pregnancy progresses. Alternatively, sub this 30-Minute Low Impact HIIT Workout.
Pregnancy Modifications: Slow it down and add a chair/counter for balance on single leg exercises as needed. Sub squats if lunges don’t feel good for you. Alternatively, you can substitute this 30-Minute No Lunge Leg Workout (Pregnancy-Friendly).
Pregnancy Modifications: There is a modifier in this workout video. Follow Rachel (on the left in the video) for low impact modifications. Or sub this Advanced, 30-Minute Full Body Pregnancy Workout.
SplitStrong35 is a strength-focused split training workout plan. SplitStrong is designed to build a solid base of foundational strength. We recommend completing our SplitStrong strength training program x 2-3 times before moving on to HIITStrong.
HIITStrong35is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
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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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Youtube Playlist
Youtube Playlist
