Workout Plan For Women: 30-Day Home Workout Plan

A FREE Workout Plan For Women — 30 days of full-length, guided workout videos you can do anywhere! All you need is a set of dumbbells and 20-30 minutes a day to complete this Home Workout Plan. Download your 30-Day Workout Plan For Women below!

*If you’re having trouble seeing the video above, try turning off or pausing your ad-blocker. If you prefer, you can also view this 30-Minute Strength and Cardio Workout At Home video on YouTube here. You can also view all of the workout videos associated with this 30-Day Home Workout Plan via this YouTube Playlist

I’m officially back from my maternity leave and we’re kicking of a new year — talk about the perfect time to start a 30-DAY WORKOUT CHALLENGE!

Per reader requests we started creating these Free Workout Plans in 2019. You can access all of the existing free workout plans on the blog here.

Something else readers have been requesting is a home workout program made exclusively of FULL-LENGTH WORKOUT VIDEOS.

It’s HERE…30 days of full-length, guided workout videos created for you in this FREE WORKOUT PLAN!

30 Day Home Workout Plan

The goal of this 30-Day Home Workout Plan is that you adapt it to fit your personal fitness schedule and routine. That means you can start the weekly workouts at any time. If it were me, I’d start this 30-day workout plan on January 1st or 6th.

This workout plan for women was specifically designed for anyone who wants quick, 30 minute workouts that are challenging and effective. I personally think the full-length, guided workout videos offer extra motivation for those working out at home. But of course you can do these workouts at the gym as well; all you need is a set of dumbbells.

There are several bodyweight workouts included in this workout plan, but you can also make any dumbbell exercise a bodyweight exercise; especially if you’re traveling.

Whether you’re trying to re-build strength post-baby (that’s me), lose weight, or maintain general heart health, the ultimate goal is to move your body for 3o minutes a day. And these guided workout videos provided inspiration and motivation to keep you moving!

Workout Plan For Women: 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.

Keep reading below for Workout Plan FAQ’s and trainer tips to make the most of this 30-Day Home Workout Plan. 

free workout plans

Who is this Home Workout Plan for?

This 30-Day Home Workout Plan consists of a variety of full-length workout videos, ranging in style from weight training and strength training, to HIIT cardio, barre and yoga sculpt.

That means you may 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 — plus, you might find a new favorite workout!  

This is a full body workout plan. In addition to full body workouts, this workout plan for women includes dedicated days for upper body workouts, lower body workouts, core and ab workouts. As well as, rest and active recovery days.

The 30 day workout calendar was specifically designed to target and break down certain muscle groups while also giving your body time to recover. 

This home workout plan was also created to accommodate most fitness levels. So the guided workout videos can seem vary challenging, but modifications are offered for all levels.

That said, if you’re a beginner or pregnant/postpartum, you can always scale the exercises to fit your needs. As always, do your best and forget the rest — just do your best to complete each day!

dumbbell exercises | workout plans for women

Home Workout Plan FAQs:

  1. When to start? 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.
  2. What equipment is needed? All of the workouts can be done at home, or from anywhere if you’re traveling too! 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, I’m typically using between 10-15 lb dumbbells. But use what you have available and feel comfortable with. 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 a mini loop resistance band (or mini loop fabric resistance band) and sponge ball (or kids squishy toy ball) if you have access to them.
  3. Logistics.
    1. Download the Workout Calendar PDF by clicking here, or bookmark this webpage for reference.
      *NOTE: If you’re having trouble directly clicking the workout links within the calendar, try viewing the calendar in Google Chrome — that’s the preferred browser for accessing all workouts on this calendar. 
    2. Hover over and then click on the bold text each day to access the full workout and video on
    3. You can also access all of the 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 Home Workout Plan (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.

free home workout plan with workout videos

Trainer Tips + 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. Or add a couple of these at-home workouts onto your weekly group fitness classes or gym days. It all depends on what your personal goals are. For resistance training and weight loss I suggest following the calendar for at least 4-5 days a week.
  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 Fitness Plans

If you enjoy having a structured, 30-day workout plan to follow you’re in luck — I have more free workout plans available on the blog:

Please note: the free workout plans linked above include a mix of follow-along workout videos AND workouts with picture collage visuals and a 1-minute video ‘preview’ demonstrating the moves. That means that there’s not a full-length workout video for each day.

If you’re looking for more 30-Day Workout Plans with ALL full-length videos, Get Healthy U TV is a great resource. You can become a member for your first year for ONLY $20 when you use promo code: LindseyGold20 (click here to try a GHUTV workout for free and learn more about becoming a GHUTV member)!

Pin this Free Workout Plan

free 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.
  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