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30 Day Strength + HIIT Workout Plan #2 | Advanced

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!

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.


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

This fitness challenge was designed to be flexible so you can plug-n-play with the workout plan.

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.

Exercise Equipment Needed: 

  • A set of dumbbells. Most of the daily workouts require a set of dumbbells, but they can also be done with bodyweight alone. 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.
  • An optional kettlebell if you have access to it, otherwise you can always substitute one heavy dumbbell for the kettlebell workouts.
  • An optional mini loop resistance bandA great added challenge for the lower body if you’re an advanced fitness enthusiast.
  • An optional sponge ball (or kids squishy toy ball) specifically for engaging and targeting the abs.

*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 and hiit workout plan

How to Follow the 30-Day Home Workout Plan

    1. Download the Home Workout Plan Calendar PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
    2. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com.
    3. You can also access all of the home workout videos on this workout calendar on YouTube via this YouTube Playlist.
    4. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again!
    5. NOTE: use this link to access the full-length, 30-Minute Strength Training Arms Workout Video included in this workout plan (on day 9 and 23).

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

30 day fitness challenge at home

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 workout calendar

More Free Home Workout Plans

We have free, home fitness plans and 30-day workout challenges for all fitness levels — from beginner workout plans to advanced workout challenges, and a postpartum workout plan.

Build muscle, lose weight and create a workout routine at home by selecting one of the below home workout plans.

14-Day Workout Challenges

Beginner Workout Plans

Advanced Workout Plans

Postpartum + Postnatal Workout Plans

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 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 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 do receive a small commission for products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.
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