30 Day Workout Challenges
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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!
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Download Your FREE Workout Plan Here
Download the PDF calendar for this 30-day workout plan so you can easily access your daily workouts.
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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!
Free 2-Week HIIT Program
30 Day Workout Program Details
1. Gym Equipment Needed:
A Set of Dumbbells. Most 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
Program FAQs
Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
How To Download and Use This Workout Plan
- Download the 30-Day Workout Plan #6 PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
- Save this workout calendar to your mobile device home screen for easy access.
- Open this workout calendar pdf in the safari browser on your phone.
- Tap the bottom arrow in the center of your screen.
- Select ‘Add to Home Screen’.
- 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.
- 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.
- Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
Find This Workout Plan On Youtube
Youtube Playlist
30-Day Workout Plan: WEEK 1
Day 1: 20-Minute Full Body HIIT
- Workout Time: 20 Minutes
- Equipment: Dumbbells
- YouTube Link: 20-Minute Full Body HIIT Workout for Women
- Pregnancy Modifications: Take low impact options and add an incline to push ups. Alternatively, sub this Pregnancy HIIT Workout.
Day 2: 45-Minute Arms and Abs Workout
- Workout Time: 45 Minutes
- Equipment: Dumbbells
- YouTube Link: 45-Minute Arms and Abs Workout
- Pregnancy Modifications: For the second trimester we suggest substituting this 25-Minute Arms and Abs Superset Workout and for the third trimester, substitute this 30-Minute Pregnancy Arm Workout.
Day 3: 30-Minute Leg Workout At Home
- Workout Time: 30 Minutes
- Equipment: Dumbbells and Optional Mini Loop Resistance Band
- YouTube Link: 30-Minute Leg Workout At Home with Dumbbells
- Pregnancy Modifications: Take low impact options as needed or sub this 30-Minute Low Impact Lunge-Free Leg Workout if lunges don’t feel good as your pregnancy progresses.
Day 4: Rest Day Full Body Stretch OR Optional 10-Minute Cardio Kickboxing Tabata AND/OR 10-Minute Lower Abs
- Workout Time: 10 Minutes
- Equipment: No Equipment, Bodyweight Only
- YouTube Links: 10-Minute Full Body Stretch OR 10-Minute Cardio Kickboxing Tabata Workout AND/OR The BEST Lower Ab Workout For Women
- Pregnancy Modifications: Substitute this 10-Minute Pregnancy Abs Workout.
Day 5: 30-Minute Barre Blend
- Workout Time: 30 Minutes
- Equipment: Optional Light Dumbbells and Optional Mini Loop Resistance Band
- YouTube Link: 30-Minute Barre Blend Workout
- Pregnancy Modifications: Take low impact options as needed, add an incline to all plank/core exercises by placing your hands on a chair or bench OR sub the core exercises with this 5 Ab Exercises That Are Safe for Pregnancy. You could also sub this 30-Minute Cardio Barre Workout.
Day 6: 30-Minute Full Body Superset Workout
- Workout Time: 30 Minutes
- Equipment: Dumbbells
- YouTube Link: 30-Minute Dumbbell HIIT Workout
- Pregnancy Modifications: Take low impact options as needed or sub this 30-Minute First Trimester Workout (Low Impact HIIT).
Day 7: Rest Day Full Body Stretching Routine
- Workout Time: 10 Minutes
- Equipment: No Equipment, Bodyweight Only
- YouTube Link: 10-Minute Full Body Stretch
30-Day Workout Plan: WEEK 2
Day 8: 45-Minute Full Body Pyramid Workout
- Workout Time: 45 Minutes
- Equipment: Dumbbells
- YouTube Link: 45-Minute Full Body Dumbbell Strength Training
- Pregnancy Modifications: Take low impact options and add an incline to push ups.
Day 9: 8 Best Back Exercises AND Optional 10-Minute Toned Arms
- Workout Time: 25-35 Minutes
- Equipment: Dumbbells
- YouTube Link: 30-Minute Back Workout For Women AND 10-Minute Toned Arms Workout
- Pregnancy Modifications: Sub this Prenatal Back and Bicep Workout.
Day 10: 6 Best Booty Building Exercises
- Workout Time: 30 Minutes
- Equipment: Dumbbells and Optional Chair or Bench
- YouTube Link: 30-Minute Glute Workout
- Pregnancy Modifications: Take low impact options OR sub this 25-Minute Leg Supersets Workout.
Day 11: Rest Day Full Body Stretch OR Optional 10-Minute Cardio and Abs
- Workout Time: 10 Minutes
- Equipment: No Equipment, Bodyweight Only
- YouTube Links: 10-Minute Full Body Stretch OR 10-Minute HIIT Cardio and Abs Workout At Home
- Pregnancy Modifications: Sub 10-Minute Standing Abs for Cardio and Abs.
Day 12: 30-Minute Yoga Sculpt
- Workout Time: 30 Minutes
- Equipment: Optional Light Dumbbells
- YouTube Link: 30-Minute Yoga Sculpt
- Pregnancy Modifications: Avoid twists and modify core work as needed. Alternatively, flow through this 10-Minute Recovery Yoga Flow twice.
Day 13: 30-Minute No Repeats HIIT
- Workout Time: 30 Minutes
- Equipment: Dumbbells and Optional Chair or Bench
- YouTube Link: 30-Minute HIIT Workout with Dumbbells
- Pregnancy Modifications: Option to sub this 35-Minute Low Impact Cardio At Home (No Equipment + No Repeats).
Day 14: Rest Day Full Body Stretching Routine
- Workout Time: 10 Minutes
- Equipment: No Equipment, Bodyweight Only
- YouTube Link: 10-Minute Full Body Stretch
30-Day Workout Plan: WEEK 3
Day 15: 35-Minute Full Body Strength + HIIT (YouTube-only)
- Workout Time: 35 Minutes
- Equipment: Dumbbells and Optional Mini Loop Resistance Band
- YouTube Link: 35-Minute INTENSE Full Body Strength + HIIT Home Workout
- Pregnancy Modifications: Option to sub this 30-Minute Full Body Pregnancy Workout.
Day 16: 35-Minute Arm Workout with Dumbbells
- Workout Time: 30 Minutes
- Equipment: Dumbbells
- YouTube Link: 30-Minute Arm Workout with Dumbbells
- Pregnancy Modifications: Take low impact options and add an incline to push ups OR sub this 15-Minute Pregnancy Arm Workout.
Day 17: 30-Minute Resistance Band Legs
- Workout Time: 30 Minutes
- Equipment: Mini Loop Resistance Band
- YouTube Link: 30-Minute Resistance Band Leg Workout for Women
- Pregnancy Modifications: Take low impact as needed and add a chair for balance support on single leg exercises. You can also make glute bridges hip thrusts if that’s more comfortable for you.
Day 18: Rest Day Full Body Stretch OR Optional 15-Minute Power Yoga
- Workout Time: 10-15 Minutes
- Equipment: No Equipment, Bodyweight Only
- YouTube Links: 10-Minute Full Body Stretch OR 15-Minute Power Yoga
Day 19: 45-Minute Cardio Barre Kickboxing
- Workout Time: 45 Minutes
- Equipment: Optional Light Dumbbells
- YouTube Link: 45-Minute Barre Cardio Full Body Kickboxing Workout
- Pregnancy Modifications: This one does require a lot of core engagement so if you’re noticing coning or doming swap this workout out for my pregnancy and postpartum-friendly 30-Minute Cardio Barre Workout.
Day 20: 20-Minute Full Body Strength + HIIT AND Optional 7-Minute Abs
- Workout Time: 20-30 Minutes
- Equipment: Dumbbells
- YouTube Links: 20-Minute Workout: The BEST Full Body Workout AND Intense 7-Minute Ab Workout
- Pregnancy Modifications: Take low impact options as needed in the strength and HIIT workout and add an incline to all plank/core exercises by placing your hands on a chair or bench. Sub 5 Ab Exercises That Are Safe for Pregnancy for the intense ab workout.
Day 21: Rest Day Full Body Stretching Routine
- Workout Time: 10 Minutes
- Equipment: No Equipment, Bodyweight Only
- YouTube Link: 10-Minute Full Body Stretch
30-Day Challenge: 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
- Workout Time: 25-35 Minutes
- Equipment: Dumbbells
- YouTube Link: 25-Minute Chest Workout At Home AND 10-Minute Toned Arms Workout
- Pregnancy Modifications: Option to sub this 15-Minute Pregnancy Arm Workout.
Day 24: 30-Minute Legs + Core AMRAP
- Workout Time: 30 Minutes
- Equipment: Kettlebell or Single Heavy Dumbbell and Optional Chair or Bench
- YouTube Link: 30-Minute Legs and Abs Kettlebell Workout
- Pregnancy Modifications: Take low impact options as needed and sub bird dog for move 6. Alternatively, sub this 30-Minute Prenatal Kettlebell Leg Workout.
Day 25: Rest Day Full Body Stretch OR Optional 10-Minute Cardio Kickboxing Tabata AND/OR 10-Minute Lower Abs
- Workout Time: 10 Minutes
- Equipment: No Equipment, Bodyweight Only
- YouTube Links: 10-Minute Full Body Stretch OR 10-Minute Cardio Kickboxing Tabata Workout AND/OR The BEST Lower Ab Workout For Women
- Pregnancy Modifications: Sub 10-Minute Standing Abs for the Lower Ab Workout.
Day 26: 45-Minute Cardio Barre
- Workout Time: 45 Minutes
- Equipment: Optional Light Dumbbells and Mini Loop Resistance Band
- YouTube Link: 45-Minute Cardio Barre Workout
- Pregnancy Modifications: This one does require a lot of core engagement so if you’re noticing coning or doming swap this workout out for my pregnancy and postpartum-friendly 30-Minute Cardio Barre Workout.
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
- Workout Time: 10 Minutes
- Equipment: No Equipment, Bodyweight Only
- YouTube Link: 10-Minute Full Body Stretch
30-Day Challenge: WEEK 5
Day 29: 45-Minute Arms and Abs Workout
- Workout Time: 45 Minutes
- Equipment: Dumbbells
- YouTube Link: 45-Minute Arms and Abs Workout
- Pregnancy Modifications: For the second trimester we suggest substituting this 25-Minute Arms and Abs Superset Workout and for the third trimester, substitute this 30-Minute Pregnancy Arm Workout.
Day 30: 30-Minute Leg Workout At Home
- Workout Time: 30 Minutes
- Equipment: Dumbbells and Optional Mini Loop Resistance Band
- YouTube Link: 30-Minute Leg Workout At Home with Dumbbells
- Pregnancy Modifications: Take low impact options as needed or sub this 30-Minute Low Impact Lunge-Free Leg Workout if lunges don’t feel good as your pregnancy progresses.
Wondering Which Workout Program To Do Next?
- 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.
- HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
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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.
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