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.

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. 

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.

Exercise 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 workout will have a recommended dumbbell weight, usually between 8-15 pounds for the strength training workouts and 2-5 pounds for the barre workouts.
• An optional mini loop resistance band. A great added challenge for the lower body if you’re an advanced fitness enthusiast.
• An optional sponge ball (or kids squishy toy ball) specifically for engaging and targeting the abs.

*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.

How to Follow the 30-Day Home Workout Plan

1. 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 30 Day Home Workout Plan 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

Get all of our workout plan FAQ’s and trainer tips here.

Home Workout Plan Week One:

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

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

Home Workout Plan Week Three:

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

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.

More Free 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.

14-Day Workout Challenges

• 14-Day Workout Challenge #1
• 14-Day Workout Challenge #2

Beginner Workout Plans

• 30-Day Beginner Workout Plan #1 
• 30-Day Beginner Workout Challenge #2

Advanced Workout Plans

• 30-Day Full Body Workout Plan #1
• Advanced 30-Day Home Workout Plan #2
• Advanced 30-Day Workout Challenge #3

Postpartum + Postnatal Workout Plans

• 30 Day Postpartum Workout Plan

Pin this Free 30 Day Workout Plan