​ ​

14-Day Challenge (Free Workout Plan #2)

A FREE 14-day challenge you can do to stay fit at home! This 2-week 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 for this FREE full body workout plan is a set of dumbbells and 30 minutes a day.

woman performing a kettlebell swing in a kettlebell workout at home


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

We recently released our first 14-Day Challenge and you guys CRUSHED IT.

So I’m challenging you to another 14-Day Challenge (part two).

This 2-week workout plan mixes dumbbell strength training, HIIT, cardio, barre and yoga. It’s a total body workout plan, meaning we will alternate between full body workouts, upper body workouts, and lower body workouts.

14 Day Challenge | full body home workout plan

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).

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

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 challenge and 2 week workout plan

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 #2.
  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 Challenge: WEEK 1

Workout Plan Week One

Day 1: 35-Minute Full Body Strength + HIIT (YouTube Exclusive)

Day 2: 30-Minute Dumbbell Arm Workout

Day 3: 30-Minute Dumbbell Leg Workout

Day 4: Rest Day OR 15-Minute Low Impact HIIT Cardio Workout

Day 5: 20-Minute Cardio Barre Class AND 10-Minute Lower Ab Workout

Day 6: 30-Minute Full Body Kettlebell HIIT Workout

Day 7: Rest Day, Active Recovery and Optional Foam Rolling or Stretching for Muscle Recovery

14-Day Challenge: WEEK 2 

Workout Plan Week Two

Day 8: 35-Minute Full Body HIIT Pyramid Workout

Day 9: 15-Minute Power Yoga AND 10-Minute Lower Ab Workout

Day 10: 30-Minute Lower Body Strength Training

Day 11: Rest Day OR 10-Minute Bodyweight AMRAP Workout

Day 12: 30-Minute Upper Body Strength + Cardio Workout

Day 13: 15-Minute HIIT Cardio AND 10-Minute Butt + Abs

Day 14: Rest Day, Active Recovery and Optional Foam Rolling or Stretching for Muscle Recovery

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 14-Day Challenge

2 Week 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. Finished day 1 and 2. What a workout! Don’t think my arms will ever feel the same again