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!
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.
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. 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.
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:
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.
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.
FREE! No sign up needed, this is a FREE 30-Day 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.
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
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!
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