HIITStrong 35: 2-Week Full Body Workout Plan (FREE!)
This is HIGH INTENSITY Strength Training designed to push your limits (and your results) to the next level in just two weeks! Welcome to HIITStrong 35 — a FREE, Full Body Workout Plan with 10 NEW workout videos. All you need is a set of dumbbells and 35-minutes a day, 5 days a week.
HIITStrong 35 is a full body workout routine that delivers long-term results. It can be done completely at home (no fancy gym equipment needed), and is 100% FREE!
This is an advanced workout plan, but we’ve included a modifier in EVERY workout video to offer low impact and beginner modifications for every total body exercise. Making this 2-week workout routine accessible to ALL fitness levels.
HIITStrong 35 is a high intensity strength training program designed to help you build muscle, burn fat AND train like an athlete at home!
Think of HIITStrong as the HIIT version of SplitStrong 35.
LET’S GET STARTED
Download Your FREE Workout Plan Here
Download the PDF calendar for this workout plan so you can easily access your daily workouts.
Download Plan
This free, 2-week workout plan is modeled after my popular strength training programs: Strong 20, Stronger 25, SplitStrong 35, Build 30, MetCon 100 and Zero 30. These programs are different from my other free workout challenges because they include 10 daily workout videos (a new workout video each day) that were cohesively filmed as one complete program.
You can find more information about which signature program is right for you (and the order I recommend progressing through my programs) in this free Nourish Move Love Program Guide.
Already completed this challenge? Leave a review!
HIITStrong 35 Workout Program: Week 1
Day 1: Chest and Back Workout
- YouTube Link: 35-Minute Chest + Back Workout (HIITStrong 35, Day 1)
- Equipment: Dumbbells and Optional Bench
- Pregnancy Modifications: Follow the workout modifier, Rachel, in the workout video and add an incline to all push ups and plank rows.
Day 2: Leg Day Workout: Lower Body Base, Build, Power
- YouTube Link: 35-Minute Leg Day (HIITStrong 35, Day 2)
- Equipment: Dumbbells
- Pregnancy Modifications: Follow the workout modifier, Rachel, in the workout video; taking low impact options as needed. Option to make all glute bridges, hip thrusts by placing your upper back on a bench. And if lunges are uncomfortable you can always substitute squats.
Day 3: Shoulders, Biceps + Triceps
- YouTube Link: 35-Minute Shoulders, Biceps + Triceps (HIITStrong 35, Day 3)
- Equipment: Dumbbells and Optional Bench
- Pregnancy Modifications: Follow the workout modifier, Rachel, in the workout video. Add an incline to all planks and push ups and take low impact options as needed.
Day 4: Yoga for Athletes
- YouTube Link: 35-Minute Athletic Yoga (HIITStrong 35, Day 4)
- Equipment: No Equipment (only need a sweat towel)
- Pregnancy Modification: Option to follow the workout modifier, Rachel, in the workout video and omit all belly down postures. But this athletic yoga routine does include A LOT of core engagement and twists so we suggest substituting this 10-Minute Recovery Yoga or this 10-Minute Dynamic Stretching Routine.
Day 5: Full Body HIIT Workout
- YouTube Link: 35-Minute Full Body HIIT (HIITStrong 35, Day 5)
- Equipment: Dumbbells
- Pregnancy Modifications: Follow the workout modifier, Rachel, in the workout video. Add an incline to all planks, push ups and burpees and take low impact options as needed.
HIITStrong 35 Workout Program: Week 2
Day 6: Glutes + Hamstrings Workout
- YouTube Link: 35-Minute Lower Body Glutes + Hammies (HIITStrong 35, Day 6)
- Equipment: Dumbbells and Optional Resistance Band and Optional Bench
- Pregnancy Modifications: Follow the workout modifier, Rachel, in the workout video; taking low impact options as needed.
Day 7: HIIT Arms Workout (Upper Body HIIT)
- YouTube Link: 35-Minute Upper Body HIIT (HIITStrong 35, Day 7)
- Equipment: Dumbbells, Sweat Towel and Optional Bench
- Pregnancy Modifications: Follow the workout modifier, Rachel, in the workout video. Option to add an incline to all planks and push ups and take low impact options as needed. You can also add an incline to all arm exercises on your back.
Day 8: HIIT Abs Workout with Weights
- YouTube Link: 35-Minute HIIT Abs (HIITStrong 35, Day 8)
- Equipment: Dumbbells and Optional Bench
- Pregnancy Modifications: Option to follow the workout modifier, Rachel, in the workout video and add an incline to all planks, bear crawls, push and the like. But this dumbbell ab workout does include A LOT of core engagement and twists so we suggest substituting this 30-Minute Low Impact HIIT Workout. Option to include this 10-Minute Pregnancy Ab Workout.
Day 9: Lower Body Isometrics, Power + Mobility
- YouTube Link: 35-Minute Legs: Isometrics, Power + Mobility (HIITStrong 35, Day 9)
- Equipment: Dumbbells and Optional Yoga Block or Thick Book
- Pregnancy Modifications: Follow the workout modifier, Rachel, in the workout video. Omit all belly down stretches in the beginning and take low impact options as needed. This lower body workout does include a lot of unilateral training (single leg exercises), if those are not comfortable for you you can substitute this 30-Minute No Lunges Leg Day. Of course you can always make exercises like a single leg deadlift a double leg deadlift.
Day 10: Total Body HIIT Training
- YouTube Link: 35-Minute Total Body HIIT Training (HIITStrong 35, Day 10)
- Equipment: Dumbbells
- Pregnancy Modifications: Follow the workout modifier, Rachel, in the workout video. Option to add an incline to all planks, push ups and burpees and take low impact options as needed. Or substitute this 30-Minute Full Body Pregnancy Workout.
Find This Workout Plan On Youtube
Youtube Playlist
HIITStrong 35 Workout Program Details
1. Gym Equipment Needed:
A Set of Dumbbells (Discount Code: NMLTF5). Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.
Optional Exercise Equipment:
Mini Loop Resistance Bands (Discount Code: NML).
2. Time Requirement:
Workouts are 35 minutes per day, 5 days per week.
This plan includes 2 rest days per week. You get to choose which days are your rest days. I suggest resting after day two or three (Wednesday or Thursday) and then again after day five (Sunday). OR completing days 1-5 and then resting on days 6-7; over the weekend. The goal is to make this plan work for YOU!
If you’re a runner, I would suggest completing 2-3 of the strength workouts per week. So your training plan would look like:
Week One:
Day 2: Leg Day
Day 3: Upper Body
Day 4 or 5: Athletic Yoga OR Full Body HIIT
Week Two:
Day 7: HIIT Arms
Day 8: HIIT Abs
Day 9 or 10: Mobility Flow OR Total Body HIIT
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 Workout Plan that can be modified for all levels.
Full Body Workout Plan FAQs
What Is The Best Full Body Workout Plan?
The most effective full body workout plan will include compound lower body exercises, upper body exercises and core exercises in a split training routine, alternating full body workouts for women with muscle-specific workouts. This allows you to lift heavy while including a variety of exercises. When you follow a split training routine, you can increase the reps or increase the weight you’re using while still allowing your body proper time to rest and recover.
How Many Days A Week Should I Workout To Build Muscle And Burn Fat?
In general, resistance training for 20 to 30 minutes, 2 to 3 days per week is enough to see results. In order to build muscle and burn fat, implement a combination of strength training and HIIT cardio. Lifting heavy weights will build muscle, while HIIT workouts will burn fat and challenge your cardiovascular endurance.
How To Download and Use This Workout Plan
- Download the Two Week Workout Program PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
- Save this workout calendar to your mobile device home screen for easy access.
- Open this workout calendar pdf in the safari browser on your phone.
- Tap the bottom arrow in the center of your screen.
- Select ‘Add to Home Screen’.
- Hover over and then click on the bold text each day to access the full video on nourishmovelove.com. Or scroll down to find the daily workouts linked below.
- You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: HIITStrong 35 Workout Program.
- Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
Pin this Free Workout Program: HIITStrong 35
Leave A Review
Your review helps us keep creating free workouts.
Did you love this workout challenge or notice your strength improving? We would truly appreciate a review! Every single one helps us keep creating free fitness content that supports you in your health journey.
Great motivation
December 27, 2025
Workouts don’t have to be intense to be effective—they’re realistic for everyone. What truly motivates you is simply showing up and making small changes to your daily routine. I started practicing as a way to disconnect from a full day of office work. Seeing smiles and hearing positive, encouraging words like “you can do it” helps reset my day and gives me a fresh perspective.
Hit Strong 35 is the best workout program.
December 27, 2025
I have arthritic knees , so I do low intensity moves and at the end of the workout I feel out of breath but great, that I was able to achieve fitness and health. Thank you so much for all the hard work you do
HIIT Strong 35 workout -Overall Body Workout
December 27, 2025
All of your workouts are incredibly great! I love your Hiit because it gives me the overall workout (strength and cardio) Thank you for your encouragement and turning my cannot into YES YOU CAN! Thank you for always bringing your best to each session-every day.
Thank you for nurturing the spirit of resilience and determination in all of us. Your mentorship has been invaluable.
I am a Winner because of YOU!
Do it!
December 27, 2025
I just wrapped up this program this week for the first time. It is hard, BUT the variety and pace of workouts makes it completely doable. I especially loved the day 10 workout- great end cap to the entire program!
Hardest
December 26, 2025
I felt tired and awesome after each workout and have redone it several times. It is the cardio that gets me. I have done most of the NML plans and this is the hardest.
Best 30 min workout!
December 26, 2025
I love how effective, quick and achievable this program is! I feel like I’ve worked hard and love the format
AMAZING. THIS WILL BE A REPEATER!!
December 26, 2025
I have competed this program multiple times since being released. I LOVE knowing I will challenge my muscles to new weights each time. And watching the progress is AMAZING. Mornings in the basement are where this Mama of 3 finds her calm and strength for the day!
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.
8 comments
Hi! I’ve loved working out with you for the last 7 months 5x/week! You’re the only one I’ve been able to stay consistent with and am now in better shape and stronger (way stronger) than before having my two littles! So Thank you so much! I think its the MN connection- I don’t feel like you’re too far away! My question is- is there any way to tell us approximately how many calories you burn in the workouts? I know everyone is different but maybe for a reference? Thanks! Can’t wait to start HIITStrong!
Hi Claire! So glad you’re here and loving the workouts! And I love that you are feeling STRONGER than ever as a mom of 2! And you nailed it, we don’t track calories burned because it varies so much from person to person based on weights used, energy output and ect. But you can always use an activity tracker to track your personal calories burned per workout. I look forward to sweating with you in 2022! -Lindsey
I love your workouts & I’m excited to start off 2022 with new ones (thank you for making them all FREE btw)!! Question: Do you have a printable MONTHLY schedule/plan yet?
Sharlee! I’m so glad you’re loving the workouts and we look forward to sweating with you in 2022 too! And yes the pdf plan is linked in this post here (https://www.nourishmovelove.com/wp-content/uploads/2021/12/HIITStrongCalendarWITHLINKS.pdf)! This is what we will be following in January and repeating it X2 (so it’s a 2-week plan that we will repeat to make a 4-week plan for the month of January)! New workouts go live daily starting 1/3 (so day one’s link will not work until 1/3 when the post is live)! -Lindsey
I have downloaded the calendar and have the workouts on my calendar! Ready to start the year off healthy! Looking forward to working out with you and your husband on New Year’s Day! NML strong!
YEAH! I love how prepared and ready you are! We look forward to sweating with you (and seeing you live)!!! -Lindsey
What time will the workouts go live daily?
Great question, the workouts go live at 12am CST the night before it’s your #WOD! -Lindsey