Strength training, HIIT cardio, barre and full body stretching — this is a COMPLETE fitness routine designed to help you stay active, build strength, and feel good while working out at home. This free workout plan includes 2 weeks of follow-along workout videos, using minimal equipment!
One of the most common questions I get in my DMs is how I stay motivated to work out every day, and my honest answer is HAVING A PLAN for my workouts.
Enter the 14 Day Challenge (part four). This 2-Week Workout Plan includes a variety of home workouts:
Dumbbell Strength Training
High Intensity Interval Training (HIIT)
No-Running Cardio (options for low impact cardio and high impact cardio depending on your fitness level)
Cardio Barre
These daily workouts are accessible to ALL fitness levels. You choose the exercise variation or modifications that best suites your fitness level.
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.
Varies from 10-45 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 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
Program FAQs
Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Pregnancy Modifications: Take low impact options as needed (or stay on the ground for all movements vs. adding a chair or bench for a level change). Alternatively, sub this 30-Minute Leg Workout, No Lunges.
Pregnancy Modifications: For the back workout, sub the Superman Lat Pull with Bird Dog and add an incline to plank and row (place hands/dumbbells on a chair or bench). Additionally you can make all exercises single-sided to better support your core (performing 12 reps per side x 2-3 sets). Or sub this 25-Minute Prenatal Back and Bicep Workout. Option to sub this Low Impact Cardio for the cardio and abs.
Pregnancy Modifications: This one does require a lot of core engagement so you can always swap this workout out for this 25-Minute Prenatal Barre Workout.
Pregnancy Modifications: Take it at your pace and add an incline to planks, push ups and burpees! And sub quadruped bird dog for the core exercises on your back. Or try this 35-Minute Advanced Pregnancy Workout At Home.
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.
HIITStrong35is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
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.
Youtube Playlist
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