FREE 30 Day Workout Challenge + Workout Calendar

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!

*If you’re having trouble seeing the workout video above, try turning off or pausing your ad-blocker. If you prefer, you can also view this 5-Minute Warm Up for At Home Workouts Video on YouTube here.

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 workout plan was created for women who enjoy short, effective workouts at home. All you really need are a set of lighter and heavier dumbbells to complete this home workout plan {but there are options to add additional pieces of equipment like a mini loop resistance band, sponge ball and kettlebell}. 

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.

For starters, I included my full 5-Minute Warm Up Video for At Home Workouts above because not all of the workouts on the 30 Day Workout Calendar include a warm up.

Before you dive into this 30 Day Workout Challenge and download your Workout Calendar, let’s dive into the FAQ’s about how to best use this workout calendar. 

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

How to use this Workout Calendar + 30 Day Workout Challenge

  1. When to start. You can start this 30 Day Workout Challenge and workout calendar 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. Just don’t let one missed day snowball into a an entire missed week.
  2. Make the workout calendar work for you. I designed this workout calendar how I would personally design a 30 Day Fitness Challenge for myself. Therefore, it includes working out for 20-30 minutes a day, 6 out of 7 days of the week. If that’s not realistic or attainable for you, adapt and modify the calendar my choosing 3-4 of the workouts from a given week that you’ll complete.
  3. Logistics.
    1. Download the Workout Calendar PDF by clicking here, or bookmark this webpage for reference.
    2. Hover over and then click on the bold text each day to access the full workout and video on
    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, in order to access the full length 30-Minute Barre + HIIT Fusion Workout Video included on the 30 Day Workout Calendar, you do have to be subscribed to my email list. Click here to subscribe and access the 30-Minute Barre + HIIT Fusion Workout Video.

What equipment do I need to complete this 30 Day Workout Challenge?

At Home Workout Calendar | Home Workouts with Weights

As I mentioned above, all you really need is 20-35 minutes of time each day and a set of lighter and heavier dumbbells to complete this home workout plan.

All of the workouts can be done at home, or from pretty much anywhere if you’re traveling too! Each workout will have a recommended dumbbell weight {if weights are required}, but feel free to use what you have available and feel comfortable with!

There are also options to add additional pieces of equipment like a mini loop resistance band, sponge ball and kettlebell if you have access to them.

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

Trainer Tips

  1. Warm up and cool down. Not all of the workouts include a full length workout video with warm up and cool down, so I highly suggest referencing this full length, 5-Minute Warm Up Video for At Home Workouts for warm up’s. As well as, these 8 Mobility Exercises for Muscle Recovery and 7 Foam Rolling Exercises for active recovery for cool down’s and active rest days.
  2. Core exercises for beginners and postpartum recovery. Several days on the workout calendar offer optional ‘add-on’ core workouts. If the core workouts offered are too advanced, or if you’re recovering from postpartum and diastasis recti try these 7 Exercises for Postpartum Core Recovery and Diastasis Recti or this 10 Minute Beginner Ab Workout for Women.
  3. If you want to focus more on strength training. Feel free to substitute these 7 Best Strength Training Exercises for Women for any of the HIIT workouts on the workout calendar.
  4. If you want more cardio. Add this 15-Minute Bodyweight HIIT Cardio Workout onto and day. Or substitute in this 30-Minute No-Running Cardio Workout At Home or this 20 Minute Kettlebell Cardio Workout.

30 day fitness challenge | at home workouts

I do have to 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 or nutrition 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.

Pin this Workout Calendar + 30 Day Workout Challenge

30 day workout challenge for weight loss

*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.

  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