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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.

Jump to Full Body Workout Plan WEEK 1

Jump to Full Body Workout Plan WEEK 2

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. Making this 2-week workout routine accessible to ALL fitness levels.

We are sweating with you through every workout; encouraging you to complete one more rep.

Let’s reach out fitness goals together in 2022 with HIITStrong 35!

HIITStrong full body workout plan | high intensity strength training at home

A 5-Day Full Body Workout Plan: Split Training Muscle Groups To Build Strength At Home

The daily, 35-minute workouts combine high intensity strength training with mobility, power and endurance; including:

  • Lower Body Workouts
  • Upper Body Workouts
  • Full Body HIIT Training
  • Yoga and Mobility Training

In my opinion it’s the best full body training plan to lose weight, build lean muscle mass and see strength gains at home with a set of dumbbells.

Build muscle in all of your major muscle groups while pushing your cardio endurance limits with this FREE Full Body Workout Plan: HIITStrong 35!

Workout Equipment Needed

A set of medium and heavy dumbbells.

  • Beginners: a good starting place for this workout program is 5-10 lb weights.
  • More Advanced: 15-30 lb weights (we are using 15lb and 20 lb dumbbells for the majority of these workouts).

Click Here To Download Your Full Body Workout Plan for FREE

free full body workout plan | 2 week workout plan downloadable pdf calendar

How To Download And Use The Full Body Workout Plan PDF:

  1. CLICK HERE to Download the Workout Program PDF with Clickable Links To Your Daily Workouts, 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 on the calendar each day to access the full-length, 35-minute workout video. Or scroll down to find the daily workouts linked below.
  4. You can also access all of these home workout videos on YouTube via this YouTube Playlist: HIITStrong 35 Workout Program.
  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.

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

HIITStrong Full Body Workout Plan: WEEK ONE

HIITStrong Full Body Workout Plan | Week 1

*This full body workout plan follows a 5-day workout split and includes two rest days per week. So we’ll be sharing 5 new workouts per week. You get to choose which days are your rest days. I suggest resting after day two or three and then again after day five. OR completing days 1-5 and then resting on days 6-7 (taking Saturday and Sunday off). The goal is to make this plan work for YOU!

**Warm up sets and mobility cool downs are included in each of the daily workout videos. 

Day 1: Chest and Back Workout

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

Day 4: Yoga for Athletes

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.

Rest + Recovery Days

Listen to your body and use rest days accordingly. That might look like doing nothing, going on a long walk, or following one of these recovery day routines:

HIITStrong Full Body Workout Plan: WEEK TWO

HIITStrong Full Body Workout Plan | Week 2

Day 6: Glutes + Hamstrings Workout

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

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 Strength Training Leg Workout for Pregnancy. Of course you can always make exercises like a single leg deadlift a double leg deadlift.

Day 10: Total Body HIIT Training

Rest + Recovery Days

Listen to your body and use rest days accordingly. That might look like doing nothing, going on a long walk, or following one of these recovery day routines:

HIITStrong 35 Full Body Workout Plan – NEW Videos Daily!

HIITStrong 35 is a high intensity strength training program.

This free 2-week workout plan is modeled after our popular SplitStrong 35 Program — a 5-day split training, strength focused workout program we released in June 2021. It’s been our most popular workout program to date.

These two programs are different from our 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. 

What Makes HIITStrong 35 Different From SplitStrong 35?

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.

Whereas, SplitStrong is a more strength-focused split training workout plan.

We suggest completing our SplitStrong strength training program x 2-3 times BEFORE tackling this more advanced HIITStrong program. Our SplitStrong Program will build the solid base strength foundation needed to complete several of the more advanced compound exercises included in this HIITStrong program. 

Pin this Free Workout Program: HIITStrong 35

FREE 2-Week Workout Plan At Home | High Intensity Strength Training Program

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8 comments
  1. 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

  2. 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?

  3. 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!