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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.

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

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.

This advanced workout calendar includes some of my favorite workouts on the blog, like the 7 Best Full Body Resistance Training Exercises for Women and this Upper Body HIIT Workout.

advanced workout schedule

30 Day Workout Program Details

1. Gym 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.

Optional Exercise Equipment: 

A Kettlebell. You can always substitute one heavy dumbbell for the kettlebell workouts.

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).

Sponge ball (or kids squishy toy ball) specifically for engaging and targeting the abs.

2. Time Requirement: 

Varies from 10-minute workouts to 50-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 30-Day 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
Advanced Workout Schedule

How To Download and Use This Workout Plan

  1. Download the 30-Day Workout Plan #3 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 Workout Plan #3.
  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 a front punch

Find This Workout Plan On Youtube

youtube icon YouTube Playlist

30-Day Workout Plan Week 1

Day 1: 30-Minute Strength + Cardio Workout At Home

Day 2: 30-Minute Leg Workout At-Home with Dumbbells

Day 3: 25-Minute Toned Arms Workout and optional 15-Minute HIIT Cardio Workout

Day 4: 15-Minute Power Yoga and 15-Minute Barre Workout

Day 5: Intense, 50-Minute Pyramid Workout

Day 6: Outdoor 35-Minute Cardio + Strength Circuit Workout

Day 7: Rest Day Full Body Stretching Routine

30-Day Workout Plan Week 2

Day 8: 30-Minute Workout Video: Full Body Dumbbell Workout

Day 9: 30-Minute Resistance Band Leg Workout or 40-Minute Booty Building Workout and optional 10-Minute Butt + Abs Stability Ball Workout

Day 10: 35-Minute Upper Body HIIT Workout

Day 11: 30-Minute Power Barre Workout Video

Day 12: The Best Strength + HIIT Home Workout for Women and optional Barre 100 Ab Series

Day 13: Bodyweight Bench HIIT Workout

Day 14: Rest Day Full Body Stretching Routine

30-Day Workout Plan Week 3

Day 15: 30-Minute HIIT Workout with Weights

Day 16: 30-Minute Leg Workout At-Home with Dumbbells

Day 17: 10-Minute Upper Body Workout for Women and optional 15-Minute HIIT Cardio Workout

Day 18: Yoga + HIIT Workout and 8 Energizing Yoga Poses

Day 19: 20-Minute Full Body HIIT Workout and optional 10-Minute Barre Core Workout

Day 20: Cardio + Abs Bodyweight Workout

Day 21: Rest Day Full Body Stretching Routine

30-Day Workout Plan Week 4

Day 22: 20 Minute HIIT Workout and optional Super 7 Core Workout

Day 23: 30-Minute Kettlebell Leg Workout with Abs and optional 10-Minute Beginner Ab Workout for

Day 24: Sculpted Arms Dumbbell Workout

Day 25: 30-Minute Power Barre Workout Video

Day 26: 30-Minute HIIT Workout with Weights and optional 7-Minute Abs Workout for Women

Day 27: 15-Minute HIIT Cardio Workout and 15-Minute Mini Resistance Band HIIT Workout

Day 28: Rest Day Full Body Stretching Routine

30-Day Workout Plan Week 5

Day 29: 30-Minute Strength + Cardio Workout At Home

Day 30: 30-Minute Power Barre Workout Video

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.

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 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.

  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