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14-Day Challenge (Home Workout Plan #3)

Commit to staying fit at home with this FREE 14-Day Challenge! A 2 week workout plan with daily, guided workout videos — from strength training to HIIT training, barre and cardio workouts. All you need is a set of dumbbells and 30 minutes a day!

woman performing a single arm dumbbell fly in a back workout


Download Your FREE Workout Plan Here

Download the PDF calendar for this 14-day workout plan so you can easily access your daily workouts.
Download Plan

Our home workout plans and workout calendars are quickly becoming the most popular posts on the blog.

You guys keep crushing these workout challenges, and come back asking for more. I LOVE it!

Enter 14-Day Challenge (part three). This is a full body workout program, meaning we will alternate between full body workouts, upper body workouts, lower body workouts, and ab workouts.

The 2-Week Workout Plan includes:

  • Dumbbell Strength Training
  • High Intensity Interval Training (HIIT)
  • No-Running Cardio
  • Power Barre

And these daily workouts are accessible to ALL fitness levels. You choose the exercise variation or modifications that best suites you.

14 Day Home Workout Challenge

14 Day Workout Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. Most of the daily workouts require a set of dumbbells, but they can also be done with bodyweight alone. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds for the strength workouts and 2-5 pounds for the barre workouts. Remember muscle building happens with lifting weights.

Optional Exercise Equipment: 

Mini Loop Resistance Band. You can add a resistance band to the leg exercises to increase the intensity. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).

Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.

2. Time Requirement: 

About 30 minutes a day, 5 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 just want to make sure you are strength training your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows. You also have the option to follow our 2-Week Strength Training + Running Workout Plan.

3. Fitness Level:

Intermediate-to-Advanced with modifications offered for all fitness levels.

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 14-Day Workout Plan.

This 14-Day Challenge is for Anyone Looking To:

  • Build Muscle
  • Lose Weight
  • Create a Consistent Fitness Routine At Home
workout plan faqs

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
14 Day Challenge daily workout calendar

How To Download and Use This 14-Day 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-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 #3.
  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.
2 Week Workout Plan

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

14-Day Challenge: WEEK 1

14 Day Challenge Week One Workout Plan

Day 1: 7 Best Strength Training Exercises For Women

Day 2: 10-Minute Upper Body Strength AND 15-Minute HIIT Cardio

Day 3: 30-Minute Leg Day Strength Workout

Day 4: Rest Day OR 10-Minute Lower Abs

Day 5: 30-Minute Barre Blend Workout

Day 6: 10-Minute Cardio + Core AND 10-Minute HIIT AMRAP

Day 7: Rest Day, Active Recovery and Optional Foam Rolling or Stretching for Muscle Recovery

14-Day Challenge: WEEK 2 

14 Day Challenge Week Two Workout Plan

Day 8: 35-Minute Full Body Strength + HIIT (YouTube Exclusive)

Day 9: 35-Minute Upper Body HIIT

Day 10: 45-Minute Cardio Barre

Day 11: Rest Day OR 10-Minute Lower Abs

Day 12: 35-Minute Lower Body Workout

Day 13: 30-Minute Full Body Bodyweight HIIT

Day 14: Rest Day, Active Recovery and Optional Foam Rolling or Stretching for Muscle Recovery

Wondering Which Workout Program To Do Next?

  1. 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 x 2-3 times before moving on to HIITStrong.
  2. HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.

More FREE Workout Programs

Pin this 14-Day Home Workout Plan

14 Day 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 post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.

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  2. I love your content a lot, it is always really amazing to read. Thank you very much for your workout routine. Keep helping us with new workout routines and knowledge. You are the best. We are very much grateful to you.I have also seen some interesting on healthybuffs please check it out. Thank you.

  3. Thanks so much for this workout plan. I just finished it and am 6 weeks postpartum with my fourth baby. It really helped me get back into a safe, fitness routine. You rock!

    • Stacie! So glad you enjoyed this workout plan! And 6 weeks PP — you’re AMAZING mama. So glad you’re feeling well and easing back into movement when it feels good. Keep up the good work mama! -Lindsey