Pray often. Eat your veggies. Move your body. Love yourself + others.
Jump to Download 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.
*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.
Day 1: Lower Body Strength + Cardio
Day 2: 30-Minute Arm Strength Workout
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
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
Day 15: Lower Body Strength + Cardio
Day 16: 30-Minute Arm Strength Workout
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
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
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.
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.
I can’t believe you give away an entire months worth of workouts! This is probably very useful during the current state of things. You have some unique and useful moves. I’m not sure which workout is currently playing in the video, but I like how the moves change very quickly. It looks intense with a splash of stability.
Hi David! Yes, our goal is to be a free resource; making fitness at home accessible to everyone! So glad you like the workouts! Come back for more! -Lindsey
Hello,
I’m wondering which of you 30 day workout plans would you suggest to follow if you are in your second trimester?
Prior to pregnancy I worked out approx. 5 times a week, with a mix of yoga, cardio and strength training.
Thanks for the great videos!
Hi Liz!
Sorry I just saw your comment now, but I would suggest one of our beginner workout plans for the second trimester of pregnancy. Try this one — https://www.nourishmovelove.com/fitness-beginner-workout-plan/!
I hope you’re doing well mama! Keep up the great work — Lindsey
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