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2-Week Fitness Plan and Meal Plan #20

By: Lindsey Bomgren, CPT | April 9, 2025

Jump start your fitness journey with this simple 2-week fitness plan and meal plan! Enjoy quick, healthy meals and build muscle with easy-to-follow daily workouts. This free plan includes both a complete workout routine and a dietitian-created meal plan, perfect for busy lifestyles.

Jump To Week 1
Jump To Week 2

People often ask, “How do you do it? How do you stay on track with workouts and eating right when life’s a total whirlwind?”

Honestly, my “secret” isn’t some magic trick or superhuman willpower. It’s way simpler: I follow a plan.

Think about it – how much time and mental energy do we waste trying to figure out what to do next? “What workout am I doing today? What’s for dinner?”

When you’ve got a plan, you’re good to go. No more decision fatigue and no more scrambling.

That’s why I love to share 2-week home workout challenges with you. They’re designed to build strength, and all you have to do is show up and press play.

woman holding one dumbbell front racked at her shoulder in a full body workout

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this 2-week workout program so you can easily access your daily workouts.
Download Plan

Today, I’m teaming up with my friends, The Real Food Dietitians to bring you a free, 2-week meal plan as well. The simple, high-protein recipes in this meal plan will help support your muscle build so you can achieve your fitness goals at home.

This workout and meal plan is all brought to you for FREE thanks to our brand partner, the MN Pork Board.

2 week meal plan and grocery list

GET YOUR MEAL PLAN

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

This 2-Week Workout Plan is for Anyone Looking to:

  • Build strength in all major muscle groups (in the upper body, lower body and abs).
  • Improve cardiovascular endurance.
  • Increase core strength, flexibility and mobility.
  • Combine weight training and HIIT cardio workouts.
  • Burn calories, lose weight and burn fat at home.
  • Start a solid fitness routine at home in just two weeks.
2 week calendar of a fitness challenge to build strength

This 2-Week Meal Plan is for Anyone Looking to:

  • Include more fruits and vegetables and real, nutrient dense foods in their diet.
  • Save time, money and stop wasting food.
  • Eat healthier and improve overall nutrition, weight management or weight loss goals.
  • Prioritize 30 grams of protein and healthy fats at every meal.
  • Lower your risk for heart disease and other health conditions.

A 3-ounce serving of lean pork tenderloin (one of my personal favorite cuts!) is packed with 23 grams of protein. It’s also an excellent source of essential nutrients, including selenium, vitamin B-6, zinc, and beta-alanine (a form of amino acid found in pork and a crucial element in muscle development). Pork tenderloin is also an American Heart Association Heart-Check Certified foods.

calendar showing 2 weeks of healthy meal ideas

Week 1

week 1 calendar graphic of 2 week workout challenge

Day 1: 30-Minute Full Body Strength Workout

Day 2: 30-Minute Strong Arms Workout

Day 3: 30-Minute Strong Legs Workout

Day 4: 10-Minute Standing Abs and 10K Step Goal

Day 5: 35-Minute Home Dumbbell Workout (Strength, Power and Abs)

Day 6: 30-Minute Full Body Strength Workout

Rest + Active Recovery Days

Option to try one of our stretching and recovery workouts:

Week 2

week 2 calendar graphic of 2 week workout challenge

Day 8: 30-Minute Standing Steps and Strength

Day 9: 35-Minute Unilateral Arm Workout

Day 10: 35-Minute Unilateral Leg Workout

Day 11: 10-Minute Weighted Abs and 10K Step Goal

Day 12: 35-Minute Full Body Dumbbell Workout

Day 13: 20-Minute Strength and Walking Workout

Rest + Active Recovery Days

Option to try one of our stretching and recovery workouts:

woman performing overhead tricep extensions with a dumbbell in a full body workout

Find This Workout Plan On YouTube

youtube icon YouTube Playlist

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. Shop my dumbbells here (Discount Code: NML5).

Optional Exercise Equipment: Mini Loop Resistance Band (Discount Code: NML)

2. Time Requirement: 

Workouts are 10-35 minutes a day, 6 days per week. You can always take more rest days as needed.

If you’re reducing workout days to accommodate a running schedule or make this plan beginner-friendly, I recommend completing 2-3 of the strength workouts per week.

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 our Beginner Workout Plan.

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.

FAQs

What Is The Best Plan If You’re Starting A Fitness Routine?

If you’re starting an exercise routine, the best workout plan will depend on what you’re trying to achieve. That said, the most important thing is finding something you can stick with! A good weekly plan should mix cardio, strength training, mobility, daily steps and rest days. If you are brand new to fitness, try a beginner workout plan.

What Is A Good Meal Plan To Support Overall Fitness?

If you’re regularly working out and looking to build muscle, you need to fuel your body with high-quality sources of protein. I aim for 30 grams of protein at each meal and recommend following a high-protein meal plan. Popular sources of protein include eggs, chicken, pork, beef, greek yogurt, cottage cheese, tofu and lentils. You can supplement your protein intake by adding protein powders or protein bars to your diet.

three women holding one dumbbell front racked at their shoulder in a full body workout

How To Download and Use This 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 video on nourishmovelove.com. Or find the daily workouts on YouTube.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 2-Week Challenge #20.
  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.
woman performing a kneeling single arm press in a full body workout for women

Get My Full Program Guide!

New to Nourish Move Love and wondering which workout plan is best for you? Check out more of my free workout plans, and find the program that’s best for you!
Start Here!

Share on Pinterest: Home Workout Schedule

Pin for Pinterest of a 2 week workout plan and meal plan featuring a woman flexing with dumbbells and a pdf of both a meal plan and 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.

About Our Sponsor

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

The Minnesota Pork Board (MPB) is funded by the 3,000 pig farming families in Minnesota and offers unique value to farmers and consumers through research, education, and promotion of pork.

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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2 comments

  1. I made my pork shoulder this morning to eat for the whole weekend. Thanks to the inspiration from MN Pork Board! Love to get fresh ideas to feed my active hungry family

    Reply
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