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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!

Download Your Free Workout Plan Here

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

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

Download Free 2-Week Workout Plan PDF

Free 2-week home workout plan calendar graphic with clickable links (pdf download) quick workouts at home

Home Workout Plan Details:

1. Exercise 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: 

2. Time Requirement: 

Varies from 10-minute workouts to 30-minute workouts, 5-6 days per week.

You can always take more rest days as needed. And scale back to 3-4 days a week, if choosing 3-4 workouts I suggest: 

  • One Leg Workout
  • One Arm Workout
  • One-Two Full Body Workouts

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 this Fitness Beginner Workout Plan

4. Cost:

FREE! No sign up needed, this is a FREE “Quick Workouts” Workout Plan.

Download Free Workout Plan PDF

Free 14-Day Home Workout Plan and Meal Plan; image shows woman performing halo exercise with a dumbbell

How to Use this 2-Week Workout Plan:

  1. Download the Quick Workouts Plan 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 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 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.

Questions? Get all of our workout plan FAQs and training program tips here.

Download FREE Meal Plan from the Real Food Dietitians

2-Week Fast and Easy Meal Plan and Grocery List (pdf download)

Weekly Workout Plan: Week 1

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

Day 1: 30-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

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.

More FREE Workout Plans and Calendars

We have Free 7-Day, 14-Day and 30-Day Workout Plans for all fitness levels:

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.

About Our Sponsors

This is a sponsored post in partnership with ButcherBox and Primal Kitchen. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.


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This post does include affiliate links and I earn a small commission on products purchased using these links (at no additional cost to you). All words and opinions are my own. Thank you for supporting Nourish Move Love.

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