This FREE 30-Day Home Workout Plan for women will get you fitter and stronger! From full body HIIT workouts to leg days, arms days and rest and recovery days. Download your free full body workout plan with daily guided, videos on YouTube. All you need is a set of dumbbells and 30 minutes a day.
Building muscle doesn’t require a gym membership. Get motivated to workout at home with this FREE, 30-Day Workout Challenge!
Let me be your personal trainer for the next 30 days.
I’ll guide you through six full-length, real time workout videos each week — from lower body glute workouts to exercises to tone arms with dumbbells, to bodyweight exercises, ab workouts and full body HIIT workouts.
This 4-week home workout plan is a great way to get your fitness back on track without the gym. Thirty of the best home workouts to sculpt lean muscle from home! Let’s go!
30-Day Workout Program Details
1. Gym Equipment Needed:
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. Remember muscle growth happens with lifting heavy weights.
Kettlebell. You can always perform the kettlebell workouts using a single dumbbell.
Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.
2. Time Requirement:
Varies from 20-35 minutes a day, 5-6 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’re a fitness beginner try starting with one of our 30-Day Beginner Workout Plans.
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 30-Day Workout Plan.
This Home Workout Plan is for Anyone Looking to:
Shred fat and build muscle at home.
Improve athletic and cardio performance.
Establish a solid weekly workout routine at home.
Program FAQs
Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Pregnancy Modification:Take low impact options as needed. Option to omit glute bridges if you’re no longer comfortable lying on your back. You can also sub this 30-Minute Leg Workout, No Lunges if lunges don’t feel good for you.
Pregnancy Modification: Take out all planks and burpees in circuits two and three. Sub bird dog for superman in circuit three. And if you’re no longer comfortable lying on your back, sub this 30-Minute Dumbbell Arm Workout.
Pregnancy Modification:Take low impact options as needed. Add an incline to push ups, and omit the sit up in move six (just perform the overhead tricep extensions). Option to sub this 35-Minute Advanced Pregnancy Workout At Home instead.
Pregnancy Modification:Add an incline to any push up/plank positions. You can sub standing tricep extensions for the glute bridge skull crushers if you’re not comfortable lying on your back. Option to sub this 20-Minute Low Impact Strength + Cardio Workout.
Pregnancy Modification: Make all cardio exercises low impact. If you’re not comfortable performing bent over back exercises and lunges, option to sub lunges for deadlifts and make back exercises single-sided to better support your core/back.
Pregnancy Modification: Take low impact options as needed, modify all planks, burpees and push ups by adding an incline. And if you’re no longer comfortable on your back, substitute glute bridges for squats and skull crushers for overhead tricep extensions. Option to sub this 35-Minute Advanced Pregnancy Workout At Home.
Pregnancy Modification:Take low impact options as needed. Option to omit glute bridges if you’re no longer comfortable lying on your back. You can also sub this 30-Minute Leg Workout, No Lunges if lunges don’t feel good for you.
Pregnancy Modification: If you’re not comfortable lying on your back, try taking the back exercises from a stability ball. You can also make the back exercises single-sided to better support your core. And sub this 10-Minute Pregnancy Ab Workout for 5-Minute Abs.
Pregnancy Modification: Avoid twists and belly down postures, and modify core work as needed. Alternatively, flow through this 30-Minute Prenatal Yoga At Home.
Pregnancy Modification:This is a TOUGH one, but you can take it at your pace and make it low impact. Again, take all push ups and planks from an incline. Option to sub this 35-Minute Advanced Pregnancy Workout At Home.
Pregnancy Modification:In general, this is okay in the first and second trimesters if you’re still comfortable on your back; take low impact options as needed. Sub this 10-Minute Pregnancy Ab Workout for lower abs.
Pregnancy Modification:Add an incline to push ups and burpees. Omit the seated kettlebell twist (final exercise). Option to sub this pregnancy-friendly 35-Minute Kettlebell Workout.
Pregnancy Modification: Take low impact modifications and sub this 10-Minute Pregnancy Ab Workout as needed. Again, add an incline to all planks and push ups.
Pregnancy Modification: Take low impact options as needed, modify all planks, burpees and push ups by adding an incline. And if you’re no longer comfortable on your back, substitute glute bridges for squats and skull crushers for overhead tricep extensions. Option to sub this 35-Minute Advanced Pregnancy Workout At Home.
Pregnancy Modification:Add an incline to any push up/plank positions. You can sub standing tricep extensions for the glute bridge skull crushers if you’re not comfortable lying on your back. Option to sub this 20-Minute Low Impact Strength + Cardio Workout.
Wondering Which Workout Program To Do Next?
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.
HIITStrong35is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
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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.
10 comments
Cant wait to start the new challenge with you all!!
YEAH! I love it Shelli! So glad you are joining us for this challenge!!! Let’s go! -Lindsey
I’ve been doing your at home workouts since COVID. They have been so beneficial, motivating and even fun! I feel like I’m not working out alone. The results have been noticeable and I’m just working 3-4 days per week. I’m stronger, more toned and I can actually see muscles!
You have great variety which helps to keep me coming back.
Polly! This message absolutely made my day, thank you so much for sharing! I hope you are proud of all your hard work — love the results you are seeing! Keep up the great work and YES, keep coming back for more!! -Lindsey
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.
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
Youtube Playlist
Youtube Playlist
Cant wait to start the new challenge with you all!!
YEAH! I love it Shelli! So glad you are joining us for this challenge!!! Let’s go! -Lindsey
I’ve been doing your at home workouts since COVID. They have been so beneficial, motivating and even fun! I feel like I’m not working out alone. The results have been noticeable and I’m just working 3-4 days per week. I’m stronger, more toned and I can actually see muscles!
You have great variety which helps to keep me coming back.
Polly! This message absolutely made my day, thank you so much for sharing! I hope you are proud of all your hard work — love the results you are seeing! Keep up the great work and YES, keep coming back for more!! -Lindsey
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