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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.

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.

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.

HIITStrong full body workout plan | high intensity strength training at home
woman performing a dumbbell press out in a total body HIIT workout at home


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 our popular strength training programs: Strong 20Stronger 25SplitStrong 35, Build 30MetCon 100 and Zero 30. These 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. 

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

HIITStrong 35 Workout Program: Week 1

HIITStrong Full Body Workout Plan | Week 1

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.

HIITStrong 35 Workout Program: Week 2

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 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

Two women performing Chair Pose | Bodyweight Yoga for Athletes

Find This Workout Plan On Youtube

youtube icon 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.

two women performing a single arm push press exercise hiit arms hiitstrong day 7
What Is The Best Full Body Workout Plan?

The most effective full body workout plan will include compound lower body exercisesupper body exercises and core exercises in a split training routine, alternating full body workouts 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

  1. Download the Two Week Workout Program 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 video on nourishmovelove.com. Or scroll down to find the daily workouts linked below.
  4. 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.
  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.

Pin this Free Workout Program: HIITStrong 35

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

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. 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!