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14-Day Challenge #11 (Workout + Meal Plan)

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!

Pull Day Workout | woman performing a single arm bicep curl


Download Your FREE Workout Plan Here

Download the PDF calendar for this 14-day workout plan so you can easily access your daily workouts.
Download Plan

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®.

14-Day Challenge hero image, showing woman curling two dumbbells up towards her shoulders

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.

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.

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’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.

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
workout plan faqs

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
Free 2-week home workout plan calendar graphic with clickable links (pdf download) quick workouts at home

How To Download and Use This 14-Day Workout Plan

  1. Download the 14-Day Fitness Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 14-Day Workout Challenge #11.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
arms and abs workout | cross body chop

Find This Workout Plan On YouTube

youtube icon Youtube Playlist
Free 14-Day Home Workout Plan and Meal Plan; image shows woman performing halo exercise with a dumbbell
2-Week Fast and Easy Meal Plan and Grocery List (pdf download)
2 Week Workout Plan pin for pinterest


Download Your FREE Meal Plan

A made-for-you meal plan with two weeks of family-friendly meals AND a grocery list!
Get Meal Plan

Weekly Workout Plan: Week 1

free weekly workout plan week 1 of 14-day challenge, daily quick workouts with weights

Day 1: 40-Minute Booty Building Leg Workout

Day 2: 30-Minute Pull Workout (Back and Biceps)

Day 3: 25-Minute Leg Supersets

  • Workout Time: 25 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 25-Minute Superset Leg Workout with Dumbbells
  • 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.

Day 4: Rest Day 10-Minute Morning Stretch OR 10-Minute Weighted Abs

Day 5: 25-Minute Arms and Abs Superset

Day 6: 35-Minute Full Body Strength and Conditioning Workout

Day 7: Rest Day 10-Minute Stretch/Mobility OR 10-Minute Foam Rolling

Weekly Workout Plan: Week 2

free weekly workout plan week 2 of 14-day challenge, quick workouts at home

Day 8: 30-Minute Legs and Core AMRAP

Day 9: 30-Minute Push Workout (Chest, Shoulders and Triceps)

Day 10: 30-Minute No Repeats Leg Day

Day 11: Rest Day 10-Minute Morning Stretch OR 15-Minute Cardio Workout (High Impact) OR (Low Impact)

Day 12: 25-Minute Arms and Back

  • Workout Time: 25 Minutes
  • Equipment: Dumbbells and Optional Bench or Exercise Ball
  • YouTube Link: 25-Minute Arms and Back Workout
  • Pregnancy Modifications: Follow along with Lindsey, who is showing pregnancy modifications in the video.

Day 13: 35-Minute Full Body Strength and HIIT

Day 14: Rest Day 10-Minute Stretch/Mobility OR 10-Minute Foam Rolling

Wondering Which Workout Program To Do Next?

  1. 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.
  2. HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.

More FREE Workout Programs

Share on Pinterest: FREE 2-Week Workout Plan At Home

FREE 2-Week Workout Plan at home (pdf download with quick workouts) pin for pinterest. Image showing woman performing overhead tricep extensions with dumbbell.

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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