Fall Fitness Challenge: 30-Day Advanced Strength + HIIT Workout Plan

A FREE 30-Day Advanced Workout Plan! Daily strength training and HIIT workouts you can do at home with a set of dumbbells to build strength, power and endurance. Download your Advanced 30-Day Fitness Challenge today!

*If you’re having trouble seeing the video above, try turning off or pausing your ad-blocker. If you prefer, you can also view these 7 Full Body Resistance Training Exercises on YouTube here. You can also view all of the workout videos for this Advanced 30-Day Fitness Challenge via this YouTube Playlist

I LOVE seeing you guys check off the days on your 30-Day Workout Plans. You’ve absolutely crushed the workout plans released earlier this year.

If you’re new around here, we’ve released three previous 30-Day Workout Plans:

1. 30-Day Workout Challenge + Calendar — the very first fitness challenge we released.

2. Summer Shred: Beginner Low Impact Workout Calendar — designed for beginners or anyone looking for all low impact workouts.

3. Summer Shred: Advanced Workout Calendar — designed for more advanced fitness enthusiast looking for challenging, high-impact workouts.

The start of September means a new season and therefore: NEW WORKOUT CALENDARS!

I’m so excited to release TWO NEW 30-Day Workout Calendars for this Fall Fitness Challenge. We are releasing two calendars to accommodate various fitness levels and fitness goals:

  1. 30-Day Beginner Workout Plan: Strength-Focused Workout Calendar for Beginners — 3-5 days a week of 15-30 minute, low impact strength training workouts that are sure to also raise your heart rate.
  2. 30-Day Advanced Workout Plan:Strength + HIIT Workout Calendar for Intermediate + Advanced — 5-6 days a week of 20-35 minute, strength training and HIIT workouts. Keep reading for more details on this specific calendar, as well as, links to download the advanced workout plan.

30 day fitness challenge

This Fall Fitness Challenge was designed to be flexible so you can plug-n-play with the workout plan. That said, Monday, September 9th, is a great time to start one of these 30-day workout plans.

The advanced 30 day fitness challenge includes some of my favorite new workouts on the blog, like this 30 Minute Leg Day Workout Video. And it also features some oldies, but goodies, like this Super 7 Core Workout.

Click on the Advanced Workout Plan below or click here to directly download this 30-Day Fitness Challenge.

*NOTE: this downloadable workout calendar was designed so that you can click the workout in bold text and you will be directed to that specific workout on the blog. If you’re having trouble clicking the bold workout links within the calendar, try viewing the calendar in Google Chrome — that’s the preferred browser for accessing all workouts on this calendar. 
30-Day Fitness Challenge

Who is this ‘Advanced Workout Plan’ for?

This advanced workout plan was specifically created for the conditioned fitness enthusiast who loves strength training and high intensity interval training or HIIT workouts.

You’re a good fit for the advanced workout plan if you are currently:

  • Working out 4-6 days a week.
  • Comfortable with high intensity interval training {HIIT} and high-impact exercises.
  • Currently using 8 lbs plus for dumbbell workout and looking to increase your weights to 10-15 lbs. 

I designed this workout schedule how I would personally design a 30-day workout plan for myself. Therefore, it includes working out for 20-40 minutes a day, 5-6 days a week. If that’s not realistic or attainable for you, adapt and modify the calendar by choosing 3-4 of the workouts from a given week that you’ll complete.

If you’re looking for workout plan that low impact and more beginner focused, try this Beginner Workout Plan.

30 day fitness challenge at home

Workout Calendar FAQs:

  1. When to start. You can start this 30 Day Fitness Challenge at any time, on any given day. Just start, and cross off each day on the workout calendar as you go. If you miss a day, don’t sweat it — life happens! There are rest days built in to the calendar, and you can always adjust your week to make the rest day the day you miss.
  2. What equipment is needed. All of the workouts can be done at home, or from pretty much anywhere! Many of the workouts are bodyweight only or require a set of dumbbells. Each workout will have a recommended dumbbell weight {if weights are required}, but feel free to use what you have available and feel comfortable with. You can always perform the dumbbell exercises without weights if you don’t have equipment available. There are also options to add additional pieces of equipment like a mini loop resistance band {or mini loop fabric resistance band} and kettlebell if you have access to them.
  3. Logistics.
    1. Download the Workout Calendar PDF by clicking here, or bookmark this webpage for reference.
    2. Hover over and then click on the bold text each day to access the full workout and video on www.nourishmovelove.com.
      *NOTE: this downloadable workout calendar was designed so that you can click the workout in bold text and you will be directed to that specific workout on the blog. If you’re having trouble clicking the bold workout links within the calendar, try viewing the calendar in Google Chrome — that’s the preferred browser for accessing all workouts on this calendar. 
    3. You can also access all of the workout videos on this workout calendar on YouTube via this YouTube Playlist.
    4. Share your daily workouts by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again!
    5. NOTE: in order to access the full-length, 30-Minute Strength Training Arms Workout Video included in this workout plan {on day 9 and 23}, you do have to be subscribed to my email list. Click here to subscribe and access the 30 Minute Arms Workout Video.

30 day workout calendar

Trainer Tips + Workout Plan Notes:

  1. Warm up and cool down. Properly warming up and cooling down are essential parts of workouts {that often get skipped, I’m guilty of this too}. On days when you don’t have a full-length video which include a custom warm-up and cool down, I recommended referencing the following:
  2. Make the workout calendar work for you. I designed this workout calendar how I would personally design a 30-Day Advanced Workout Plan for myself. Therefore, it includes working out for 20-40 minutes a day, 5-6 out of 7 days of the week. If that’s not realistic or attainable for you, adapt and modify the calendar as needed.
  3. Adapt workouts and exercises as needed. You know your body best, and although several of the workout videos include modifications, you can always adapt exercises to better suit your needs and goals. This post on 7 Ways to Modify a Push-Up is a great resource!
  4. Choose what video format you like, and adapt your workouts. Please note: I’ve included a mix of full-length, follow-along workout videos AND workouts with picture collage visuals and a 1-minute video ‘preview’ demonstrating the moves. So there’s not a full-length workout video everyday. If you’re looking for a 30-Day Workout Calendar with all full-length videos, Get Healthy U TV is a great resource. You can get your first year for only $20 when you use promo code: LindseyGold20 {click here to join}!

I do have to note, before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout calendar 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 or nutrition 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.

Pin this Advanced Workout Plan + 30 Day Fitness Challenge :

Strength + HIIT Workout Plan
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