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30 Day Workout Calendar #3 | Advanced

Shape up for summer with this Advanced 30-Day Workout Calendar — 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.

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.

The goal with these 30-Day Workout Calendars is that you can adapt them to fit your personal fitness schedule and routine.

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 download the Advanced 30-Day Workout Calendar.

*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. 

Advanced Workout Schedule

How to Follow the 30-Day Home Workout Plan

    1. Download the Home Workout Plan Calendar PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
    2. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com.
    3. You can also access all of the home 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: use this link to access the full-length, 30-Minute Barre + HIIT Fusion Workout Video included in this workout plan (on day 11 and 25).

Get all of our workout plan FAQ’s and trainer tips here.

advanced workout schedule

Exercise Equipment Needed: 

  • A set of dumbbells. Most of the daily workouts require a set of dumbbells, but they can also be done with bodyweight alone. Each workout will have a recommended dumbbell weight, usually between 8-15 pounds for the strength training workouts and 2-5 pounds for the barre workouts.
  • An optional kettlebell if you have access to it, otherwise you can always substitute one heavy dumbbell for the kettlebell workouts.
  • An optional mini loop resistance bandA great added challenge for the lower body if you’re an advanced fitness enthusiast.
  • An optional sponge ball (or kids squishy toy ball) specifically for engaging and targeting the abs.

Who is this ‘Advanced Workout Calendar’ 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

30-Day Workout Schedule

More Free Home Workout Plans

We have free, home fitness plans and 30-day workout challenges for all fitness levels — from beginner workout plans to advanced workout challenges, and a postpartum workout plan.

Build muscle, lose weight and create a workout routine at home by selecting one of the below home workout plans.

14-Day Workout Challenges

Beginner Workout Plans

Advanced Workout Plans

Postpartum + Postnatal Workout Plans

Pin this Advanced 30-Day Workout Calendar:

Advanced Workout Plan

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 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 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 am so excited to start this! I found your blog about three months ago and have loved all your content! Thanks for putting all these workouts together into one calendar. 🙂

    • Hi Karen! I’m so glad you found my blog and are finding the content valuable! Yes, do the workout calendar — it’s all of my favorite new + old workouts found on the blog! Enjoy, and thanks for following along! -Lindsey