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.
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.
Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.
2. Time Requirement:
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:
One Leg Day (lower body)
One Arm Day (upper body)
One Full Body Training Day
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.
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 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 Workout Plan.
This 2 Week Workout Plan is for Anyone Looking to:
Increase strength in the upper body, specifically the arms, biceps, triceps, shoulders and chest muscles.
Build muscle in the lower body and leg muscles, specifically the quads, hamstrings and glutes.
Improve athletic and cardiovascular fitness level.
Burn calories, lose weight and burn fat at home.
Establish a solid weekly workout routine at home in just two weeks.
Workout around 30 minutes a day, with one to two rest days per week.
Program FAQs
Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Tap the bottom arrow in the center of your screen.
Select ‘Add to Home Screen’.
Hover over and then click on the bold text each day to access the full video on nourishmovelove.com.Or scroll down to find the daily workouts on YouTube below.
Pregnancy Modifications: Follow the workout modifier and take low impact options. Or sub this 30-Minute Low Impact, Lunge-Free Leg Workout if lunges don’t feel good as your pregnancy progresses.
Strong 20 is a low impact, functional strength training program. This is the program I recommend most people start with.
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 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.
Zero30 is a no equipment, high intensity 2-Week program. This bodyweight program is perfect for traveling or getting your heart rate up on-the-go.
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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.
About Our Sponsor
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).
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.
2 comments
I am on day 10. I love weights and lifting heavy, but barre workout KILLED me. Especially after the heavy leg day on day 8 lol My legs were shaking in the warmup already!
Hi Anya! Way to go crushing day 10! Such a spicy workout after leg day but always worth it when it is done! Keep coming back for more!
Youtube Playlist
Youtube Playlist
I am on day 10. I love weights and lifting heavy, but barre workout KILLED me. Especially after the heavy leg day on day 8 lol My legs were shaking in the warmup already!
Hi Anya! Way to go crushing day 10! Such a spicy workout after leg day but always worth it when it is done! Keep coming back for more!