A FREE 14-day workout challenge to keep you motivated to workout at home! This full body workout plan includes daily guided workout videos, ranging from strength training and high intensity interval training (HIIT), to cardio and barre workouts. All you need is a set of dumbbells and 30 minutes a day.
WORKOUT CHALLENGES. One of the best ways to stay motivated to workout at home.
We have a library of free 30-day challenges on the blog, but are mixing things up with a new, 14-day workout challenge.
You only have to commit to two weeks. You can do anything for two weeks!
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.
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:
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.
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.
FREE! No sign up needed, this is a FREE 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.
Nourish Move Love is a health + fitness blog that helps women create a lifestyle and body they love.
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Lindsey,
I have been struggling with trying to find a workout that challenges me, but isn’t too difficult, and that isn’t too long (I have a 20 month old so trying to fit in an effective workout in a short period of time)
I can’t thank you enough for all of the workouts, full length videos, and even the calendars! It’s also rare to find these resources for free!! It’s difficult for me to know which workout to do, so having you put all of this together is AMAZING! I sweat a LOT, my heart rate gets high, all in 30 minutes! So please keep them coming!!! Looking forward to continuing to workout with you and lose these extra pounds! Oh!!! I plan to have another baby and the pregnancy workouts are SUPER helpful! It’s stressful when you’re pregnant and working out, trying to keep baby safe! You are amazing!!
Hi Samantha!
I’m SO HAPPY to hear you’re loving the workouts! I hear you mama, I’m all about quick + effective home workouts! And having a plan to follow for accountability. Thanks so much for giving this workout plan a try! Keep up the good work mama! -Lindsey
I stumbled upon your site through Pinterest at the beginning of this pandemic, and I honestly don’t know what I would have done without it. I’ve been motivated to get up every single morning and do a workout ranging from 15 minutes to 60 (if I string a few together) and it totally sets the tone for my day. Thank you so much for providing quality workouts and videos that are safe and effective and include explanation for why we do each move. THANK YOU!
Hi Amy!
I’m so glad you stumbled over here from Pinterest! I’m so happy to hear that you’re finding the workout motivation you need to keep moving while working out at home! Thank you for giving this 14 Day Workout Challenge a try! And we have another 14 Day Workout Challenge launching soon, stay tuned! Keep up the great work! -Lindsey
I’m excited for this 14 day workout challenge. Thank you
Sara! I hope you LOVED this 14 Day Workout Challenge! We have another one launching soon, stay tuned! -Lindsey
Thanks
Sharon! So glad you find this 14-Day Workout Challenge + Full Body Workout Plan valuable! We have another one launching soon! -Lindsey