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14-Day Challenge #7 (30 Minutes a Day)

Download your FREE, 2-week workout plan — new workouts daily, with guided workout videos on YouTube, using minimal equipment. This free, 14-day challenge is a full body workout plan, 30 minutes a day or less!

Women performing a Single arm dumbbell row | legs and 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

What is the BEST home workout routine? One you’ll actually DO!

This full body training program has it all — from strength training to HIIT, cardio, barre, yoga and stretching routines. We’ll hit every muscle group and allow proper rest time to focus on mobility and recovery.

Plus — every workout is 30 minutes or less. You can do anything for 30 minutes! That’s what makes this workout plan attainable.

This 14-Day Workout Challenge includes a variety of workouts to help you build muscle, burn fat, and avoid a fitness plateau so you stick to good habits!

spring break workout challenge, 14 day challenge

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 for the strength workouts and 2-5 pounds for the barre/yoga 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: 

30 minutes a day (or less), 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 Lean Muscle (increasing muscle size and strength)
  • Burn Calories and 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 workout calendar with clickable links to daily workouts

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 #7.
  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 squat with a dumbbell and resistance band in a leg workout

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

14-Day Workout Challenge: WEEK 1

14 Day Challenge WEEK One Workout Plan

Day 1: Legs and Back Workout

  • YouTube Link: 35-Minute Legs and Back Workout
  • Workout Time: 35 Minutes
  • Equipment: Dumbbells
  • Pregnancy Modifications: Make cardio exercises low impact as needed. Option to sub deadlifts for lunges and make all back exercises single-sided to better support your core/back.

Day 2: 7 Best Shoulder Exercises AND 5-Minute Abs

Day 3: Bodyweight Cardio Barre Workout

Day 4: Rest Day Full Body Stretch OR 10-Minute Dynamic Mobility

Day 5: Lower Body Workout (No Repeats, No Jumping)

Day 6: Upper Body Push Workout: Chest, Shoulders, Triceps and Cardio

  • YouTube Link: 35-Minute Push Day Workout
  • Workout Time: 35 Minutes
  • Equipment: Dumbbells
  • Pregnancy Modifications: This is an advanced workout, but you could modify it to make it work for you if you’re still comfortable laying on your back for workouts. Take modifications as needed (like making the cardio exercises low impact or adding an incline to planks). Alternatively, sub this 25-Minute Prenatal Arm Workout: Chest, Shoulders and Triceps.

Day 7: Rest Day Full Body Stretching Routine OR Full Body Foam Rolling

14-Day Workout Challenge: WEEK 2

14 Day Challenge WEEK Two Workout Schedule

Day 8: Booty Building Legs and Glutes Workout

Day 9: 5 Best Chest Exercises AND 5-Minute Abs

  • YouTube Links: 25-Minute Chest Workout AND 5-Minute Abs
  • Workout Time: 30 Minutes
  • Equipment: Dumbbells
  • Pregnancy Modifications: Add a bench or chair incline as needed for the chest exercises (performing the chest press at an incline and/or push ups at an incline to protect your core). Sub this 10-Minute Pregnancy Ab Workout for abs.

Day 10: Full Body Resistance Band Workout

Day 11: Rest Day Full Body Stretch OR 10-Minute Dynamic Mobility

Day 12: Legs, Back and Biceps Pyramid Workout

  • YouTube Link: 30-Minute Back and Biceps and Legs Workout
  • Workout Time: 35 Minutes
  • Equipment: Dumbbells
  • Pregnancy Modifications: Follow along with Rachel (on the left in the video) to make it low impact, and take the final rows from your knees or standing if needed.

Day 13: 5 Best Upper Body Exercises AND No Jumping HIIT Cardio

Day 14: Rest Day Full Body Stretching Routine OR Full Body Foam Rolling

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

Share on Pinterest: 14 Day Challenge #7

Free At Home Workout Plan with YouTube Videos

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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