- Home Workouts
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.
• 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 do I access the daily workouts?
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).
Do all of the calendars have full-length videos?
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.
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 Warm Up Before A Workout