Workout Plans

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®.

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

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: 

• A Mini Loop Resistance Band (affiliate). You can add a resistance band to the leg exercises to increase the intensity. These are the mini loop resistance bands (affiliate) I have (DISCOUNT CODE: NML).
• A Chair, Bench or Exercise Ball.
• A Kettlebell. Option to use a kettlebell or substitute one heavy dumbbell.
• A Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.

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

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 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 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

Weekly Workout Plan: Week 1

Day 1: 30-Minute Booty Building Leg Workout

• Workout Time: 30 Minutes
• Equipment: Dumbbells and Optional Chair or Bench
• YouTube Link: 30-Minute Glute Workout
• 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.

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

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: 30-Minute Upper Body Pull Workout: Back and Biceps and Cardio
• Pregnancy Modifications: Sub this 25-Minute Prenatal Back and Bicep Workout for the second and third trimesters.

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

• Workout Time: 10 Minutes
• Equipment: Bodyweight for Morning Stretch, One Dumbbell for Weighted Abs
• YouTube Links: 10-Minute Morning Stretch OR 10-Minute Weighted Abs
• Pregnancy Modifications: Sub this 10-Minute Pregnancy Ab Workout.

Day 5: 25-Minute Arms and Abs Superset

• Workout Time: 25 Minutes
• Equipment: Dumbbells
• YouTube Link: 25-Minute Arms and Abs Workout with Weights (Supersets)
• Pregnancy Modifications: Follow along with Lindsey, who is showing pregnancy modifications in the video.

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

• Workout Time: 35 Minutes
• Equipment: Dumbbells
• YouTube Link: 35-Minute Full Body Strength and Conditioning Workout
• 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.

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

• Workout Time: 10 Minutes
• Equipment: Optional Foam Roller
• YouTube Links: 10-Minute Full Body Stretch Routine/Cool Down for At Home Workouts OR The 8 BEST Foam Rolling Exercises (10-Minute Full Body Foam Roll Routine)

Weekly Workout Plan: Week 2

Day 8: 30-Minute Legs and Core AMRAP

• Workout Time: 30 Minutes
• Equipment: Kettlebell or Single Heavy Dumbbell and Optional Chair or Bench
• YouTube Link: 30-Minute Legs and Abs Kettlebell Workout
• Pregnancy Modifications: Take low impact options as needed and sub bird dog for move 6. Alternatively, sub this 30-Minute Prenatal Kettlebell Leg Workout.

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

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: 30-Minute Upper Body Push Workout: Chest, Shoulders, Triceps and Cardio
• Pregnancy Modifications: Take low impact options as needed. During the second and third trimesters, sub this 25-Minute Prenatal Push Workout.

Day 10: 30-Minute No Repeats Leg Day

• Workout Time: 30 Minutes
• Equipment: Dumbbells, Optional Mini Loop Resistance Band (affiliate), and Chair or Bench
• YouTube Link: 30-Minute No Repeats Leg Day 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).

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

• Workout Time: 10-15 Minutes
• Equipment: No Equipment, Bodyweight Only
• YouTube Links: 10-Minute Morning Stretch OR 15-Minute HIIT Cardio OR 15-Minute Low Impact Cardio At Home
• Pregnancy Modifications: Do the 15-Minute Low Impact Cardio At Home.

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

• Workout Time: 35 Minutes
• Equipment: Dumbbells
• YouTube Link: Intense, 35-Minute Strength and HIIT Workout for Women
• 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.

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

• Workout Time: 10 Minutes
• Equipment: Optional Foam Roller
• YouTube Links: 10-Minute Full Body Stretch Routine/Cool Down for At Home Workouts OR The 8 BEST Foam Rolling Exercises (10-Minute Full Body Foam Roll Routine)

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

More FREE Workout Plans and Calendars

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

• HIITStrong 35 – our newest complete workout program, focused on HIGH INTENSITY strength training.
• SplitStrong 35 – our most popular program, focused on building strength through split training.
• Beginner Workout Plans
• 7-Day Workout Plan
• 14-Day Workout Plans
• 30-Day Workout Plans
• Pregnancy Workout Plan
• Postpartum 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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