Home Workout Plans + Calendars

Jump to All Free Home Workout Plans

We have free home workout plans for all fitness levels! From beginner workout plans to advanced high intensity interval training (HIIT) workout schedules, and a postpartum workout plan — there’s something for everyone!

We have both 14-Day Workout Plans and 30-Day Calendars — you can choose what level of commitment you’re ready to make!

The calendars are designed to help you build strength and burn fat with daily strength training and HIIT cardio workouts you can do at home. These plans are intended to help you stay create your own at home fitness routine with one of the below home workout plans.

free workout plans | home workout plans

What Each Home Workout Plan Includes:

• An interactive, downloadable Workout Calendar with clickable links.
• Approximately 30 minutes of movement each day, led by certified personal trainer and group fitness instructor, Lindsey Bomgren.
• 5-6 days a week, with 1-2 rest days depending on your needs.

How the Workout Calendars Work

How do I access the daily workouts?

Download the Home Workout Plan Calendar PDF included in each post below. Hover over and then click on the bold text each day to access the workout video on nourishmovelove.com. Alternatively, you can bookmark the webpage for reference. You’ll find clickable links to each daily workout broken down week-by-week in the blog posts. You’ll also find a Youtube playlist with all the videos for that specific challenge linked within the post!
What equipment is needed?
A set of dumbbells. 

Most of the workouts require a set of dumbbells, but they can also be done with just your bodyweight.

Each workout will have a recommended dumbbell weight, usually between 8-15 pounds. Here are the dumbbells I recommend for at home workouts.

You can always perform the dumbbell exercises without weights if you don’t have equipment available. Alternatively, here are some home exercise equipment alternatives using common household objects. There are also options to add additional pieces of equipment like a mini loop resistance band (or mini loop fabric resistance band) and Sponge ball (or kids squishy toy ball).


When can I start the calendars?
You can start these challenges at ANY TIME.

Home Workout Plan FAQs

Do all of the calendars have full-length videos?

We’ve been slowly building up a library of full-length, follow along workout videos on the blog! The newer calendars (such as this 30-Day Total Body Calendar) tend to be all full-length videos, while some of the older calendars also include workouts that feature a 1-Minute “demonstration video” of the exercises and instructions for you to work at your own pace.
What types of workouts are included?
The workout challenges consists of a variety of workout formats — from weight training and strength training, to HIIT cardio, barre and yoga sculpt.

That means you might come across workout formats that are new to you, or not the kind of workouts you typically do. I encourage you to give every workout format at try! Adding variety to your fitness routine is an important way to continue challenging your body and avoid fitness plateaus.


Which is the best calendar to do if I'm pregnant/postpartum?
You’re in luck! We have a Postpartum Workout Calendar that’s great for rebuilding strength after baby. This is a great low impact calendar to do during pregnancy, especially as your pregnancy progresses.

What's the best beginner workout plan?
Here you’ll find my most popular beginner workout plan. It focuses on strength training, which is a great way to start building muscle and boosting your metabolism without tons of high impact workouts. If you prefer full-length workouts, you can always follow one of the newer calendars and take any modifications you need.

With any of the calendars, you can always adapt the workout challenge to better fit your fitness level (ex. committing to 3 workouts per week versus 5-6).


How To Adapt Workouts For Different Fitness Levels.
You know your body best! Although several of the workout videos include modifications, you can always adapt exercises to better suit your needs and goals. For example, this post on 7 Ways to Modify a Push-Up is a great resource.

Trainer Tips From Lindsey

How To Warm Up Before A Workout

Properly warming up and cooling down are essential parts of any workout (that often get skipped, I’m guilty of this too). Due to the 15-30 minute nature of these guided workout videos the warm up and cool down are often relatively short. I recommend adding on this guided 5-Minute Warm Up Video for At Home Workouts
How To Cool Down After A Workout
The goal of a cool down is to bring down your heart rate and body temperature. I personally like flowing through these 8 Mobility Exercises for Muscle Recovery after workouts!

What To Do On Your Rest Days
Rest! It’s so important to give your body time to repair the muscle you’re working so hard to grow! You can go on a walk or do some gentle stretching if you feel like you need it, but I really encourage you to take your rest days seriously! You can find some of my favorite stretches in this 10-Minute Recovery Flow Yoga.

Get All Of My Free Workout Plans Below: