FREE 30 Day Workout Challenge | Advanced Workout Plan 4

You’ve been asking for this, and I’m finally delivering. A FREE, 30 Day Workout Challenge including a 30 Day Workout Calendar of all my favorite workouts on the blog! Download your FREE 30 Day Workout Calendar and access your daily workout videos!

I get direct messages and emails on a weekly basis asking ‘what are your favorite workouts on the blog?’ And, ‘do you have a 30 Day Workout Challenge and Workout Calendar?’ I’m so stinking excited to finally say, ‘YES, and you can access it all for FREE!’ 

So here it is, my 30 Day Workout Challenge including a 30 Day Workout Calendar of all of my personal favorite workouts on the blog right now.

This home workout plan was created for women who enjoy short, effective workouts at home. 

Whether you’re a fitness beginner or pro, you can make this 30 Day Workout Calendar work for you. See below for all my trainer tips on how to best utilize this calendar based on your fitness level.

NOTE: This calendar includes a mix of follow-along videos and one-minute ‘preview’ videos demonstrating the move (and then you complete the workout at your own pace). If you prefer ALL full-length, follow along videos, check out one of these options:

Click on the 30-Day Workout Calendar below or click here to download the 30-Day Home Workout Plan.

*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. 

Workout Calendar | 30 day workout challenge | 30 Day Workout Plan at Home

How to Follow the 30-Day Home Workout Plan

    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. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again!
    4. NOTE: use this link to access the full-length, 30-Minute Barre + HIIT Fusion Workout Video included in this workout plan (on day 11 and 25).

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

30 Day Workout Challenge | Workout Calendar | Workout Plans for Women At Home

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 kettlebell if you have access to it, otherwise you can always substitute one heavy dumbbell for the kettlebell workouts.
  • An optional mini loop resistance bandA 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.

How is this workout calendar structured?

I’m not going to lie, this 30 Day Workout Calendar is tough — pairing lower body strength with high intensity interval training and upper strength workouts, followed by challenging low impact barre workouts. You get is all in this 30 Day Workout Challenge.

That said, if you’re a strength and HIIT junkie, don’t pass up the barre and yoga workouts and vice versa. There’s something to be said for a training program that gets you out of your comfort zone, trying new workout formats.

When we train with weights, we technically break down muscle – which sounds counterintuitive, but really just means that you have to apply stress to the existing muscle tissue so that you build more muscle (UNM). Therefore, if your constantly apply stress to the same muscle groups, in the same way, your body never has a chance to fully recover and/or adapt to new ways of training. It’s good to mix things up friends!

With this in mind, the workout calendar rotates muscle-group-focused days. For example, if you do a lower body strength workout on Monday, you’ll do upper body workout, typically with some cardio or HIIT on Tuesday. This keeps your workouts interesting and gives your body time to rest and repair the muscle tissue you’re building!

30 day fitness challenge | at home workouts

More Free Home 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

Beginner Workout Plans

Advanced Workout Plans

Postpartum + Postnatal Workout Plans

Pin this Workout Calendar + 30 Day Workout Challenge

30 day workout challenge for weight loss

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.

*This post does include affiliate links, and I do receive a small commission for products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

8 comments
  1. I’ve been doing the 30 day calendar and I love it! However there are some calendar links that are not working properly. Such as the Yoga+ hitt in the first week. It brings me to your page but only plays a 2 min videos displaying each more. It would be better to have afull video. I workout much better when it is a full video to follow rather than referring to steps. Thanks

    • Hi Margaret! Thank you for following along with my 30 Day Workout Calendar! So glad you’re loving it! But not all of the workouts on the calendar include a full-length workout video. Some of the days just have that 1-2 minute video that demonstrates each exercise and then you can get the workout instructions in the post that accompanies it. I wish I could have full-length workout videos for each day, but this is an entirely free 30-Day Calendar with ALL FREE workouts so not all of them can have a full length workout video. Thank you for the feedback and so glad you’re enjoying the full-length workout videos! Keep up the great work! -Lindsey

  2. Hi there! New to your blog and love it. It’s so nice to find a new workout source that really clicks with what you are looking for! Quick question: Are all the videos on this calendar downloadable (YouTube etc)? Just that my home-gym has no WiFi :/
    Thank you in advance…

    • Hi Carmen! So glad you found my blog, Welcome! I’m sorry your home gym doesn’t have WiFi — unfortunately, the videos are all on my blog + YouTube. Sorry in order to offer it for free I have to keep it on my site. Hoping you can still try some of the workouts! -Lindsey

  3. I love your workouts on Get Healthy U TV and am excited to try your new calendar. I am going to order the bands and a sponge ball. I do not have those items and love adding something new to my fitness equipment. You’re the best Lindsey!

    • Laura! I’m so glad you’re loving the workouts both here and on GHUTV! Yes, that bands + spongeball are small purchases that are nice to have for at home workouts! Thanks so much for following along and I hope you enjoy the workout calendar! -Lindsey