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14 Day Workout Challenge + Full Body Workout Plan #1

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.

woman performing a deadlift with a booty band in a leg 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

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!

Lateral Lunges Full Body Workout

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 Workout Challenge 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 #1.
  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.

14-Day Workout Challenge: WEEK 1

14 Day Workout Challenge | Week 1

Day 1: 20-Minute Full Body Strength + HIIT Workout AND 10-Minute Butt + Abs

Day 2: 35-Minute Upper Body HIIT Workout

Day 3: 30-Minute Power Barre Workout

Day 4: Rest Day OR 15-Minute Power Yoga

Day 5: 30-Minute Strength Training Circuit Workout

Day 6: 30-Minute Bodyweight HIIT Workout

Day 7: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling

14-Day Workout Challenge: WEEK 2 

14 Day Workout Challenge Week Two

Day 8: 35-Minute Best Strength + HIIT Home Workout

Day 9: 30-Minute Arm Workout with Dumbbells

Day 10: 20-Minute Booty Band Workout: Legs, Cardio, Core

Day 11: Rest Day OR 15-Minute Low Impact Cardio Barre

Day 12: 30-Minute Full Body HIIT Pyramid Workout

Day 13: 20-Minute Full Body HIIT Workout AND optional 10-Minute Abs

Day 14: Rest Day 10-Minute Stretch + Mobility OR 10-Minute 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

Pin this Full Body Workout Plan

14 Day Full Body 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.

  1. 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

  2. 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