​ ​

30 Day Workout Plan #6

Download your FREE 30 Day Workout Plan PDF Calendar! This 30 day workout plan includes dumbbell strength training, HIIT cardio and full body stretching. Stay motivated to workout at home with pre-planned workouts you can do at any time!

Woman performing a punch in this full body bodyweight HIIT workout at home.


Download Your FREE Workout Plan Here

Download the PDF calendar for this 30-day workout plan so you can easily access your daily workouts.
Download Plan

One of the most common questions that lands in my inbox is, ‘how do I stay motivated to workout every day?’ My answer: HAVE A WORKOUT PLAN!

Stay motivated to workout at home with one of my FREE Workout Plans, like this 30 Day Workout Plan #6 — an advanced workout plan that can be modified for any fitness level!

30 Day Workout Challenge with videos

30 Day Workout Program Details

1. Gym Equipment Needed:

A Set of DumbbellsMost of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.

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).

Chair, Bench or Exercise Ball.

Kettlebell. Option to use a kettlebell or substitute one heavy dumbbell.

2. Time Requirement: 

Varies from 10-minute workouts to 45-minute workouts, 5-6 days per week.

You can always take more rest days as needed. And scale back to 3-4 days a week, if choosing 3-4 workouts I suggest:

  • One Leg Workout
  • One Arm Workout
  • One-Two Full Body Workouts

3. Fitness Level:

Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.

Click here if you’re looking for a full body workout plan for beginners.

4. Cost:

FREE! No sign up needed, this is a FREE Advanced Workout Plan that can be modified for all levels.

This 30-Day Challenge is for Anyone Looking To:

  • Build Lean Muscle
  • Burn Calories and Lose Weight
  • Create a Consistent Fitness Routine at Home Lifting Weights
workout plan faqs

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
Download FREE 30 Day Home Workout Plan

How To Download and Use This Workout Plan

  1. Download the 30-Day Workout Plan #6 PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 30-Day Challenge #6.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
Woman performing wood-chop exercise with one dumbbell with text overlay full body HIIT workout for women

Find This Workout Plan On Youtube

youtube icon Youtube Playlist

30-Day Workout Plan: WEEK 1

30 Day Workout Plan Week 1

Day 1: 20-Minute Full Body HIIT 

Day 2: 45-Minute Arms and Abs Workout

Day 3: 30-Minute Leg Workout At Home

Day 4: Rest Day Full Body Stretch OR Optional 10-Minute Cardio Kickboxing Tabata AND/OR 10-Minute Lower Abs

Day 5: 30-Minute Barre Blend

Day 6: 30-Minute Full Body Superset Workout

Day 7: Rest Day Full Body Stretching Routine

30-Day Workout Plan: WEEK 2

30 Day Workout Plan Week 2

Day 8: 45-Minute Full Body Pyramid Workout

Day 9: 8 Best Back Exercises AND Optional 10-Minute Toned Arms

Day 10: 6 Best Booty Building Exercises

Day 11: Rest Day Full Body Stretch OR Optional 10-Minute Cardio and Abs

Day 12: 30-Minute Yoga Sculpt

Day 13: 30-Minute No Repeats HIIT

Day 14: Rest Day Full Body Stretching Routine

30-Day Workout Plan: WEEK 3

30 Day Workout Plan Week 3

Day 15: 35-Minute Full Body Strength + HIIT (YouTube-only)

Day 16: 35-Minute Arm Workout with Dumbbells

Day 17: 30-Minute Resistance Band Legs

Day 18: Rest Day Full Body Stretch OR Optional 15-Minute Power Yoga

Day 19: 45-Minute Cardio Barre Kickboxing

Day 20: 20-Minute Full Body Strength + HIIT AND Optional 7-Minute Abs

Day 21: Rest Day Full Body Stretching Routine

30-Day Challenge: WEEK 4

30 Day Workout Plan Week 4

Day 22: 35-Minute Full Body Circuit Training

  • Workout Time: 35 Minutes
  • Equipment: Dumbbells
  • YouTube Links: 30-Minute Full Body Circuit Workout with Dumbbells
  • Pregnancy Modifications: Take it at your pace and add an incline to planks, push ups and burpees. Sub quadruped bird dog for the core exercises on your back.

Day 23: 25-Minute Chest Workout AND Optional 10-Minute Toned Arms

Day 24: 30-Minute Legs + Core AMRAP

Day 25: Rest Day Full Body Stretch OR Optional 10-Minute Cardio Kickboxing Tabata AND/OR 10-Minute Lower Abs

Day 26: 45-Minute Cardio Barre

Day 27: 20-Minute Full Body HIIT Pyramid

  • Workout Time: 20 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 20-Minute Full Body HIIT Pyramid
  • Pregnancy Modifications: This one is intense but you can make it work by taking low impact options and adding an incline to push ups.

Day 28: Rest Day Full Body Stretching Routine

30-Day Challenge: WEEK 5

30 Day Workout Plan Week 5

Day 29: 45-Minute Arms and Abs Workout

Day 30: 30-Minute Leg Workout At Home

Wondering Which Workout Program To Do Next?

  1. SplitStrong35 is a strength-focused split training workout plan. Splitstrong is designed to build a solid base of foundational strength. We recommend completing our SplitStrong strength training program x 2-3 times before moving on to HIITStrong.
  2. HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.

Share On Pinterest: FREE 30-Day Workout Plan At Home

Free Home Workout Routine: 30 Days of FREE Home Workouts Pin for Pinterest

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.

no comments