Pray often. Eat your veggies. Move your body. Love yourself + others.
Jump To Week One of this 30 Day Workout Plan
One of the most common questions that lands in my inbox is, ‘how to stay motivated to work out every day?’
My answer: HAVE A WORKOUT PLAN!
Which is why I share FREE Workout Plans; to help keep you motivated to workout at home. We have:
If you’re new around here, this is our sixth, 4-week workout challenge. And potentially our most challenging workout plan to date.
That said, you can complete the workout challenges in any order.
And if you’re looking for a meal plan to accompany this 30 day challenge, check out this 7 Day Meal Plan + Grocery List.
These daily workouts are accessible to ALL fitness levels. You choose the exercise variation or modifications that best suites your fitness level.
This is a full body workout program hitting each muscle group, including:
Grab a workout partner, spouse, friend, co-worker and commit to raising your heart rate with this 30 Day Challenge!
YES YOU CAN! Commit to finishing this 30 day challenge.
TRAINER TIP: If 4 weeks feels like a long time, scale back and make it a weekly workout routine.
Commit to completing the first 7 days. One day at a time. Do your best and forget the rest!
Note, this is an advanced workout plan. You can always adapt the workout challenge to better fit your fitness level (for example, committing to 3-4 workouts per week versus 5-6 workouts per week).
*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.
Day 1: 20-Minute Full Body HIIT
Workout Time: 20 Minutes | Equipment: Dumbbells
Day 2: 45-Minute Arms and Abs Workout
Workout Time: 45 Minutes | Equipment: Dumbbells
Day 3: 30-Minute Leg Workout At Home
Workout Time: 30 Minutes | Equipment: Dumbbells, optional Mini Loop Resistance Band
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
Day 5: 30-Minute Barre Blend
Workout Time: 30 Minutes | Equipment: Optional Light Dumbbells + Mini Loop Resistance Band
Day 6: 30-Minute Full Body Superset Workout
Workout Time: 30 Minutes | Equipment: Dumbbells
Day 7: Rest Day Full Body Stretching Routine
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight
Day 8: 45-Minute Full Body Pyramid Workout
Workout Time: 45 Minutes | Equipment: Dumbbells
Day 9: 8 Best Back Exercises + Optional 10-Minute Toned Arms
Workout Time: 25-35 Minutes | Equipment: Dumbbells
Day 10: 6 Best Booty Building Exercises
Workout Time: 35 Minutes | Equipment: Dumbbells + Bench or Chair
Day 11: Rest Day Full Body Stretch OR Optional 10-Minute Cardio and Abs
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight
Day 12: 30-Minute Yoga Sculpt
Workout Time: 30 Minutes | Equipment: Optional Light Dumbbells
Day 13: 30-Minute No Repeats HIIT
Workout Time: 30 Minutes | Equipment: Dumbbells + Chair or Bench
Day 14: Rest Day Full Body Stretching Routine
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight
Day 15: 35-Minute Full Body Strength + HIIT (email list exclusive— click here to subscribe to my email list and get this full body workout)
Workout Time: 35 Minutes | Equipment: Dumbbells and Optional Mini Loop Resistance Band
Day 16: 35-Minute Arm Workout with Dumbbells
Workout Time: 35 Minutes | Equipment: Dumbbells
Day 17: 30-Minute Resistance Band Legs
Workout Time: 30 Minutes | Equipment: Mini Loop Resistance Band
Day 18: Rest Day Full Body Stretch OR Optional 15-Minute Power Yoga
Workout Time: 10-15 Minutes | Equipment: No Equipment, Bodyweight
Day 19: 45-Minute Cardio Barre Kickboxing
Workout Time: 45 Minutes | Equipment: Optional Light Dumbbells
Day 20: 20-Minute Full Body Strength + HIIT and Optional 7-Minute Abs
Workout Time: 20-30 Minutes | Equipment: Dumbbells
Day 21: Rest Day Full Body Stretching Routine
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight
Day 22: 35-Minute Full Body Circuit Training
Workout Time: 35 Minutes | Equipment: Dumbbells
Day 23: 25-Minute Chest Workout and Optional 10-Minute Toned Arms
Workout Time: 25-35 Minutes | Equipment: Dumbbells
Day 24: 30-Minute Legs + Core AMRAP
Workout Time: 30 Minutes | Equipment: Kettlebell or One Heavy Dumbbell
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
Day 26: 45-Minute Cardio Barre
Workout Time: 45 Minutes | Equipment: Optional Light Dumbbells and Mini Loop Resistance Band
Day 27: 20-Minute Full Body HIIT Pyramid
Workout Time: 20 Minutes | Equipment: Dumbbells
Day 28: Rest Day Full Body Stretching Routine
Workout Time: 10 Minutes | Equipment: No Equipment, Bodyweight
Day 29: 45-Minute Arms and Abs Workout
Workout Time: 45 Minutes | Equipment: Dumbbells
Day 30: 30-Minute Leg Workout At Home
Workout Time: 30 Minutes | Equipment: Dumbbells, optional Mini Loop Resistance Band
The reason you finish the workout plan with the 45-Minute Arms and Abs Workout (originally completed on day two) and 30-Minute Leg Workout At Home (originally completed on day three) is so you can measure your progress.
You should be able to complete the workouts on days 29 and 30 better than you did on days two and three. For example, you might notice fitness progressions like:
We have free 14-day and 30-day workout calendars for all fitness levels — from beginner workout plans to advanced workout challenges, and a pregnancy and postpartum workout plans.
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.
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