Workout Plan For Women: 30-Day Home Workout Plan

Can’t go to the gym? Stay active with this 30 day workout challenge; including a full-length, guided workout video to follow each day! Download your FREE 30 Day Home Workout Plan below and access full body HIIT workouts, lower body and glute home workouts, ab workouts, upper body workouts and more! All you need is a set of dumbbells and 20-30 minutes a day to complete this full body workout plan for women.

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30 Day Home Workout Plan

Previously seen on Nourish Move Love — we updated this post to make it more user-friendly. 

Can’t go to the gym? Stay motivated and workout at home with this 30 day workout challenge!

Let me be your personal trainer for the next 30 days. Guiding you through a full-length, real time workout video each day — from lower body glute workouts and exercises to tone arms with dumbbells, to bodyweight exercises, ab workouts and full body HIIT workouts.

This 30 Day Home Workout Plan for women is for anyone looking to establish a fitness routine at home. 

Download Your 30-Day Home Workout Plan

Click on the 30-Day Workout Plan Calendar below, or click here to download this Free Home Workout Plan.

*NOTE: If you’re having trouble clicking the workout links within the calendar, try viewing the calendar in Google Chrome. That’s the preferred browser for accessing all workouts and workout videos on this calendar.

30 day workout challenge at home

How to Follow the 30-Day Home Workout Plan

    1. Download the Home Workout Plan Calendar PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
    2. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com.
    3. You can also access all of the home workout videos on this workout calendar on YouTube via this YouTube Playlist.
    4. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again!
    5. Note: in order to access the full-length, 30-Minute Arm Day Strength Workout Video included in this 30 Day Workout Program (it’s day 2 and 16 on the free workout plan), you have to be subscribed to my email list. Click here to subscribe and access the 30-Minute Arms Workout Video.

30 day home workout plan | week 1

Home Workout Plan Week One:

Day 1: Lower Body Strength + Cardio

Day 2:  30-Minute Arm Strength Workout (you must be on my email list to access this video, click here to subscribe to my email list!)

Day 3: 10-Minute Low Impact HIIT Cardio Bodyweight Workout and 10-Minute Abs

Day 4: 30-Minute Full Body HIIT Pyramid Workout

Day 5: 20-Minute Cardio Barre Class and optional 10-Minute Barre Core

Day 6: 20-Minute Full Body HIIT

Day 7: Rest Day

30 day home workout plan | week 2

Home Workout Plan Week Two:

Day 8: Leg Day Resistance Training Workout

Day 9: 30-Minute Arm Workout With Dumbbells

Day 10: 15-Minute Low Impact Cardio Barre and 15-Minute Power Yoga

Day 11: 30-Minute Full Body HIIT Workout With Weights

Day 12: 30-Minute Cardio Barre Workout

Day 13: 20-Minute Full Body HIIT Workout For Women and optional Super 7 Core Workout

Day 14: Rest Day

30 day home workout plan | week 3

Home Workout Plan Week Three:

Day 15: Lower Body Strength + Cardio

Day 16:  30-Minute Arm Strength Workout (you must be on my email list to access this video, click here to subscribe to my email list!)

Day 17: 15-Minute HIIT Cardio Bodyweight Workout and 10-Minute Abs

Day 18: 30-Minute Full Body Dumbbell Pyramid Workout

Day 19: 20-Minute Cardio Barre Class and optional  10-Minute Barre Core

Day 20: 20-Minute Full Body HIIT

Day 21: Rest Day

30 day home workout plan | week 4

Home Workout Plan Week Four:

Day 22: Leg Day Strength Training Workout

Day 23: 30-Minute Arm Workout With Dumbbells

Day 24: 15-Minute Low Impact Cardio Barre and 15-Minute Power Yoga

Day 25: 30-Minute Total Body Pyramid Workout

Day 26: 30-Minute Cardio Barre Workout

Day 27: 20-Minute HIIT Workout For Women and optional Super 7 Core Workout

Day 28: Rest Day

Day 29: 30-Minute Full Body Dumbbell Pyramid Workout

Day 30: 15-Minute HIIT Cardio and 15-Minute Power Yoga

Who is this Home Workout Plan for?

This 30 Day Home Workout Plan for women is for anyone looking to establish a fitness routine at home. 

A 30 day workout challenge consisting of a variety of workout format — from weight training and strength training, to HIIT cardio, barre and yoga sculpt.

That means you might come across workout formats that are new to you, or not the kind of workouts you typically do. I encourage you to give every workout format at try! Adding variety to your fitness routine is an important way to continue challenging your body and avoid fitness plateaus.

This home workout plan was created to accommodate most fitness levels. Some of the workouts may be more advanced or feel more challenging, but modifications are offered for all levels.

free at home workout plan for women

30 Day Home Workout Plan FAQs:

When to start this 30 day workout challenge?

You can start this 30-Day Home Workout Plan at any time, on any given day. Just start, and cross off each day on the workout calendar as you go.

If you miss a day, don’t sweat it — life happens! There are rest days built in to the calendar, and you can always adjust your week to make the rest day the day you missed.

What exercise equipment is needed for this home workout plan?

A set of dumbbells. 

Most of the workouts require a set of dumbbells, but they can also be done with just your bodyweight.

Each workout will have a recommended dumbbell weight, usually between 8-15 pounds. Here are the dumbbells I recommend for at home workouts.

You can always perform the dumbbell exercises without weights if you don’t have equipment available. There are also options to add additional pieces of equipment like:

At home workout equipment

Trainer Tips + Home Workout Plan Notes:

  1. Warm up and cool down. Properly warming up and cooling down are essential parts of any workout (that often get skipped, I’m guilty of this too!). Due to the 15-30 minute nature of these guided workout videos the warm up and cool down are often abbreviated. So if you have time for a longer warm up or cool down add the below to the workout of the day:
  2. Make the home workout plan work for you. I designed this free workout plan how I would personally design a 30-day workout routine for myself. Therefore, it includes working out for around 20-30 minutes a day, 6 days of the week. If that’s not realistic or attainable for you, adapt and modify the calendar by choosing 3-4 of the workouts from a given week that you’ll complete.
  3. Adapt workouts and exercises as needed. You know your body best, and although several of the workout videos include modifications, you can always adapt exercises to better suit your needs and goals. For example, this post on 7 Ways to Modify a Push-Up is a great resource.

Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout calendar 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.

More Free Home Workout Plans

We have free, home fitness plans and 30-day workout challenges for all fitness levels — from beginner workout plans to advanced workout challenges, and a postpartum workout plan.

Build muscle, lose weight and create a workout routine at home by selecting one of the below home workout plans.

Beginner Workout Plans

Advanced Workout Plans

Postpartum + Postnatal Workout Plans

If you’re looking for more 30-Day Workout Plans with ALL full-length videos, Get Healthy U TV is a great resource.

When you become a Get Healthy U TV Gold Member you get access to 100’s of at home workout videos led by me and other amazing personal trainers. Become a Get Healthy U TV Gold Member for ONLY $20 for your first year when you sign up using promo code: LindseyGold20

Click here to try a GHUTV workout for free and learn more about becoming a GHUTV member!

Pin this Free 30 Day Workout Plan

free home workout plan with videos
*This post does include affiliate links, and I do receive a small commission for products purchased using these links at no cost to you. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

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2 comments
  1. Love this so much! Thank yo! I did the video linked above – 30 min pyramid workout today. It was great and a perfect way to start the day. I love your attitude, enthusiasm and teaching style. Enjoy those beautiful babies!

    • Hi Gina! I’m so glad you’re finding this workout calendar helpful. Yes, I too love the Pyramid Workout video linked in this post. I’m so glad you’re loving the workouts — keep up the great work! -Lindsey