Shape up for summer with this Advanced 30-Day Workout Schedule — specifically designed for those looking for a challenging, advanced workout calendar. Build strength and burn fat with daily HIIT and strength training workouts you can do at home! Download your clickable, PDF Advanced 30-Day Workout Calendar below.

If you’re having trouble seeing the video above, try turning off or pausing your ad-blocker. If you prefer, you can also view these 7 Best Full Body Resistance Training Exercises for Women Workout Video on YouTube here. You can also view all of the Summer Shred Advanced 30-Day Workout Plan Workout Videos via this YouTube Playlist. 

The 30-Day Workout Challenge + Calendar I published earlier this year was such a hit, and you guys have been requesting more workout plans and workout calendars like it.

So I figured it’s the perfect time to launch a ‘Summer Shred’ Workout Calendar.

You can stop scrolling Pinterest trying to find a workout to do every day. I’ve designed a 30-Day Workout Schedule with HIIT and resistance training workouts that can be done in 20-30 minutes a day with minimal equipment, like a set of dumbbells.

Click here to download the Advanced 30-Day Workout Calendar and cross off the daily workouts as you go.

The goal with these 30-Day Workout Calendars is that you can adapt them to fit your personal fitness schedule and routine. But if it were me, I’d start this workout schedule on Monday, June 3rd {or sooner}. Therefore, you’ll have completed the full 30-Day Advanced Workout Calendar by July 4th — hello summer shred!

This advanced workout calendar includes my favorite, new workouts on the blog, like the 7 Best Full Body Resistance Training Exercises for Women {featured above}. As well my favorite, older workouts on the blog, like this Upper Body HIIT Workout.

Click on the Advanced 30-Day Workout Calendar below or click here to directly download this Advanced Workout Schedule.

*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. 

Who is this ‘Advanced Workout Schedule’ for?

This advanced workout calendar is specifically created for the conditioned fitness enthusiast who loves HIIT and weight training workouts. You’re a good fit for the advanced workout schedule if you are currently:

• Working out 4-6 days a week.
• Comfortable with high intensity interval training and high-impact exercises.

I designed this workout schedule how I would personally design a 30 Advanced Workout Calendar for myself. Therefore, it includes working out for 20-40 minutes a day, 5 to 6 days a week. If that’s not realistic or attainable for you, adapt and modify the calendar by choosing 3-4 of the workouts from a given week that you’ll complete.

If you’re looking for a less advanced, beginner workout calendar, with low impact workouts reference this 30-Day Beginner Workout Calendar. 

Workout Calendar FAQs:

1. When to start. You can start this Advanced Workout Schedule 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! There are rest days built in to the calendar, and you can always adjust your week to make the rest day the day you miss.
2. What equipment is needed. All of the workouts can be done at home, or from pretty much anywhere if you’re traveling too! Many of the workouts only or require a set of dumbbells. Each workout will have a recommended dumbbell weight, but feel free to use what you have available and feel comfortable with. You can always perform the dumbbell exercises without weights if you don’t have equipment available. There are also options to add additional pieces of equipment like a mini loop resistance band {or mini loop fabric resistance band}, kettlebell and sponge ball if you have access to them.
3. Logistics.
   1. Download the Advanced Workout Calendar PDF by clicking here, or bookmark this webpage for reference.
      *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. 
      
   2. Hover over and then click on the bold text each day to access the full workout and video on www.nourishmovelove.com.
   3. You can also access all of the workout videos on this workout calendar on YouTube via this YouTube Playlist.
   4. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again!
   5. 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.

Trainer Tips + Advanced Workout Calendar Notes:

1. Warm up and cool down. Properly warming up and cooling down are essential parts of workouts {that often get skipped, I’m guilty of this too!}. On days when you don’t have a full-length video which include a custom warm-up and cool down, I recommended referencing the following:
   • • Warm-Up: 5-Minute Warm Up Video for At Home Workouts
     • Cool Down and Rest Days: 8 Mobility Exercises for Muscle Recovery and/or 7 Foam Rolling Exercises for Active Recovery
2. Make the workout calendar work for you. I designed this workout calendar how I would personally design a 30-Day Advanced Workout Plan for myself. Therefore, it includes working out for 20-30 minutes a day, 5-6 days a week. If that’s not realistic or attainable for you, adapt and modify the calendar by choosing 3-4 of the workouts from a given week that you’ll complete.
3. Adapt workouts and exercises as needed. You know your body best, and although several of the workout videos include modifications, you can always adapt exercises to better suit your needs and goals. This post on 7 Ways to Modify a Push-Up is a great resource!
4. Choose what video format you like, and adapt your workouts. Please note: I’ve included a mix of full-length, follow-along workout videos AND workouts with picture collage visuals and a 1-minute video ‘preview’ demonstrating the moves. So there’s not a full-length workout video everyday. If you’re looking for a 30-Day Workout Calendar with all full-length videos, Get Healthy U TV is a great resource. You can get your first year for only $20 when you use promo code: LindseyGold20 {click here to join}!

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 Advanced Workout Schedule + 30-Day Workout Calendar:

*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.