Get fit at home with this FREE 2-Week Workout Plan! This 14-day workout challenge includes a variety of strength, cardio, mobility and core workouts designed to build strength and burn body fat – no gym needed. Bonus: this challenge also includes a free healthy meal plan focused on quick and easy dinners.
Strength, cardio, mobility and core – you get it all in this brand new two week workout plan at home.
Whether you’re looking to build a consistent exercise routine or level up your current home workouts, following a well-rounded two week workout plan is the best place to start.
This plan includes a variety of workouts to hit all the major muscle groups over the course of two weeks. From upper body HIIT workouts, to lower body strength training sessions and fiery core burnouts.
This 14-Day Workout Plan and Meal Plan is all brought to you for FREE thanks to our brand partner — The Northern Pulse Growers Association.
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:
Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.
Varies from 10-40 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 want to strength train 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 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 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.
This is a sponsored post in partnership with the Northern Pulse Growers Association . All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.
The Northern Pulse Growers Association is a nonprofit association representing dry pea, lentil, chickpea, lupin and fava bean growers from Montana and North Dakota (where 80-85% of pulses are grown).
The 2020–2025 Dietary Guidelines recommends adding 1.5 cups of pulses per week to your diet, or 1/2 cup serving three times a week (U.S. Department of Health and Human Services).
My go-to easy lunch is an avocado and chickpea smash wrap.
I love how easy it is to add pulses to a meal to give it a nutritional boost. Our family’s personal favorites are chickpeas and lentils — I add them to pasta, soup, salads and sheet pan meals to stretch each meal a little further (and my kids love them too).
Pulses pack a nutritional punch including protein, fiber and other nutrients to help you maintain a healthy weight and improve your overall wellbeing.
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.