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14-Day Challenge #6 (Free Workout Plan)

Dumbbell strength training, HIIT cardio and mobility – this free 2-week workout plan has everything you need to strengthen and tone at home. Build muscle and increase endurance with this free 14-day challenge. Each day includes a guided workout video with audio cues, motivation and modifications.

Strength, core training, cardio and mobility – you get it all in this two week workout plan at home. 

This complete workout calendar includes a variety of workouts, hitting all the major muscle groups over the course of two weeks. Each daily workout uses a different format and technique to sculpt your muscles, ranging from heavy strength training to HIIT cardio to mobility work.

The BEST Workout Challenge at home | 2 week shred

As a certified personal trainer who’s been in the industry for over a decade, I can tell you that a combination of compound strength workouts and HIIT cardio workouts provides an effective way to build muscle and burn fat.

This two week workout challenge also includes barre workouts and mobility workouts to challenge your small, stabilizing muscles as well as your flexibility.

women performing a svend chest press in a chest workout for women


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

This 14-Day Workout Challenge 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 14 days.
  • Workout around 30 minutes a day, with one to two rest days per week.
14 Day Workout Challenge Calendar Graphic

Weekly Workout Plan: Week 1

2 week shred workout challenge week one

Day 1: 30-Minute Back Workout

Day 2: 30-Minute Legs + Core AMRAP AND optional 8-Minute At Home Booty Workout

Day 3: 30-Minute Cardio Kickboxing Barre Workout

Day 4: Rest Day Full Body Stretch OR optional 5-Minute Abs AND 10-Minute Cardio and Abs

Day 5: 30-Minute Full Body Circuit Workout

Day 6: 20-Minute Full Body Strength AND optional 5-Minute Fat Burn

Day 7: Rest Day Full Body Stretch

Weekly Workout Plan: Week 2 

2 week shred workout challenge week two

Day 8: 25-Minute Chest Workout

Day 9: 45-Minute Dumbbell Leg Workout

Day 10: 30-Minute Yoga Sculpt

Day 11: Rest Day Full Body Stretch OR optional 7-Minute Abs AND 5-Minute Fat Burn

Day 12: 30-Minute Full Body Circuit Workout

Day 13: 30-Minute No Repeats Full Body HIIT Workout

Day 14: Rest Day Full Body Stretch

two women performing a standing chest fly in a dumbbell chest workout

Find This Workout Plan On YouTube

youtube icon YouTube Playlist

14 Day 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.

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).

Kettlebell. Option to use a single heavy dumbbell if you don’t have a kettlebell.

2. Time Requirement: 

Varies from 15-45 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.

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.

two women performing single arm back flys with dumbbells as example of best back exercises for women

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 Workout Challenge #6.
  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.
workout plan faqs

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
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The best full body workout plan at home

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 (at no additional cost to you). All words and opinions are my own. Thank you for supporting Nourish Move Love.

  1. I was looking to sign up for the Christmas challenge, but I can’t find how. Can you please add me to your mailing list. Thank you

    • Hi Monica! You’ll find everything you need to follow the 12 Days of Christmas Challenge in this post! But I just added you to my email newsletter as well; so next week’s workout plan will land in your inbox in Sunday morning! I look forward to sweating with you! -Lindsey

  2. Please add me to your mailing list! I can’t get signed up for the 14-day challenge but am doing it and love doing your workouts on my lunch break!

  3. Please add me to your mailing list. Love your energy & enthusiasm and great workouts. Thank you.