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30 Day Workout Challenges

30 Day Strength + HIIT Workout Plan #2 | Advanced

By: Lindsey Bomgren, CPT | September 2, 2019

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 Strength + HIIT Workout Plan today!

Jump To Week 1
Jump To Week 2
Jump To Week 3
Jump To Week 4
Woman performing a punch in this full body bodyweight HIIT workout at home.

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this 30-day workout plan so you can easily access your daily workouts.
Download Plan

I LOVE seeing you guys check off the days on your 30-Day Workout Plans. You’ve absolutely crushed our other 30-day workout plans.

I’m so excited to release TWO NEW 30-Day Workout Calendars for this 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.
hiit workout plan

30 Day Workout Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. Most of the daily workouts require a set of dumbbells, but if you don’t have access to dumbbells, you can perform them as bodyweight moves. Each workout will have a recommended dumbbell weight, usually between 8-15 pounds for the strength training workouts and 2-5 pounds for the barre workouts.

Optional Exercise Equipment: 

A Kettlebell. You can always substitute one heavy dumbbell for the kettlebell workouts.

Mini Loop Resistance Band. You can add a resistance band to the leg exercises to increase the intensity. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).

Sponge ball (or kids squishy toy ball) specifically for engaging and targeting the abs.

2. Time Requirement: 

Varies from 20-minute workouts to 50-minute workouts, 5-6 days per week.

You can always take more rest days as needed. And scale back to 3-4 days a week, if choosing 3-4 workouts I suggest:

  • One Leg Workout
  • One Arm Workout
  • One-Two Full Body Workouts

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 30-Day Workout Plan that can be modified for all levels.

This 30-Day Challenge is for Anyone Looking To:

  • Build Lean Muscle
  • Burn Calories and Lose Weight
  • Create a Consistent Fitness Routine at Home Lifting Weights
workout plan faqs

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
30-Day Fitness Challenge and hiit workout plan

How To Download and Use This Workout Plan

  1. Download the 30-Day Workout Plan #2 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-length, real time workout video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 30-Day Workout Plan #2.
  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.
woman performing a front punch

Find This Workout Plan On Youtube

youtube icon YouTube Playlist

30-Day Workout Plan Week 1

Day 1: 20 Minute HIIT Workout and optional 7-Minute Abs Workout for Women

Day 2: 30-Minute Strength Training Leg Day Workout

Day 3: 30-Minute Arm Workout with Weights

Day 4: 20-Minute Barre Class and optional 10-Minute Barre Core Workout

Day 5: 45-Minute Pyramid Workout

Day 6: 15-Minute Power Yoga and 10-Minute Beginner Ab Workout for Women

Day 7: Rest Day Full Body Stretching Routine

30-Day Workout Plan Week 2

Day 8: 30-Minute HIIT Workout with Weights

Day 9: 30-Minute Upper Body HIIT Workout

Day 10: 30-Minute Leg Workout At-Home with Dumbbells

Day 11: 20-Minute Cardio Barre Home Workout and optional Best Barre Exercises for Flat Abs 

Day 12: 30-Minute Strength + Cardio Workout At Home

Day 13: 30-Minute Legs, Back and Biceps Workout

Day 14: Rest Day Full Body Stretching Routine

30-Day Workout Plan Week 3

Day 15: 30-Minute Workout Video: Full Body Dumbbell Workout

Day 16: 30-Minute Strength Training Leg Day Workout

Day 17: 30-Minute Arm Workout with Weights

Day 18: 20-Minute Barre Class and optional 10-Minute Barre Core Workout

Day 19: Intense, 50-Minute Pyramid Workout

Day 20: 15-Minute HIIT Cardio Workout and Super 7 Core Workout

Day 21: Rest Day Full Body Stretching Routine

30-Day Workout Plan Week 4

Day 22: 30-Minute AMRAP: Full Body Kettlebell Workout

Day 23: 30-Minute Upper Body HIIT Workout

Day 24: 30-Minute Leg Workout At-Home with Dumbbells

Day 25: 15-Minute Power Yoga and 15-Minute Barre Workout

Day 26: 20 Minute HIIT Workout and optional 7-Minute Abs Workout for Women

Day 27: 30-Minute Legs and Back Workout

Day 28: Rest Day Full Body Stretching Routine

30-Day Workout Plan Week 5

Day 29: 15-Minute HIIT Cardio Workout and 10-Minute Upper Body Workout for Women x2

Day 30: 30-Minute Kettlebell Leg Workout with Abs

Wondering Which Workout Program To Do Next?

  1. SplitStrong35 is a strength-focused split training workout plan. SplitStrong is designed to build a solid base of foundational strength. We recommend completing our SplitStrong strength training program x 2-3 times before moving on to HIITStrong.
  2. HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.

More FREE Workout Programs

Pin this Advanced Workout Plan + 30 Day Fitness Challenge :

Strength + HIIT Workout Plan

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.

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