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14-Day Challenge #13 (Workout + Meal Plan)

By: Lindsey Bomgren, CPT | February 2, 2023

Get fit at home with this FREE 2-Week Workout Plan! This 14-day workout challenge includes a variety of strength, cardio, mobility and core workouts designed to build strength and burn body fat – no gym needed. Bonus: this challenge also includes a free healthy meal plan focused on quick and easy dinners.

Jump To Week 1
Jump To Week 2
woman performing a seated dumbbell press as part of two week workout challenge

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this 14-day workout plan so you can easily access your daily workouts.
Download Plan

Strength, cardio, mobility and core – you get it all in this brand new two week workout plan at home.

Whether you’re looking to build a consistent exercise routine or level up your current home workouts, following a well-rounded two week workout plan is the best place to start.

This plan includes a variety of workouts to hit all the major muscle groups over the course of two weeks. From upper body HIIT workouts, to lower body strength training sessions and fiery core burnouts.

BONUS: our amazing friends The Real Food Dietitians created a FREE 2-Week Meal Plan to accompany this free home workout plan.

This 14-Day Workout Plan and Meal Plan is all brought to you for FREE thanks to our brand partner — The Northern Pulse Growers Association.

two week workout challenge cover image showing woman performing skaters exercise

14 Day Workout Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. 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 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).

Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.

2. Time Requirement: 

Varies from 10-40 minutes a day, 5-6 days per week. You can always take more rest days as needed.

If you’re a runner and want to incorporate running into this full body workout plan, I suggest completing three of the strength training workouts each week. Choose three full body workouts OR choose:

  • One Leg Day (lower body)
  • One Arm Day (upper body)
  • One Full Body Training Day

You want to strength train your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows.

3. Fitness Level:

Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.

If you’re looking for a full body workout plan for beginners, follow one of our Beginner Workout Plans.

If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.

4. Cost:

FREE! No sign up needed, this is a FREE Workout Plan.

This 2 Week Workout Plan is for Anyone Looking to:

  • Increase strength in the upper body, specifically the arms, biceps, triceps, shoulders and chest muscles.
  • Build muscle in the lower body and leg muscles, specifically the quads, hamstrings and glutes.
  • Improve athletic and cardiovascular fitness level.
  • Burn calories, lose weight and burn fat at home.
  • Establish a solid weekly workout routine at home in just two weeks.
  • Workout around 30 minutes a day, with one to two rest days per week.
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
14 day workout challenge | calendar PDF

How To Download and Use This 14-Day Workout Plan

  1. Download the 14-Day Fitness Challenge 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 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: 14-Day Workout Challenge #13.
  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.
two women performing bicep curls as part of 14 day challenge

Find This Workout Plan On YouTube

youtube icon Youtube Playlist
2 week workout challenge image with text overlay describing workout and meal plan
2 week healthy meal plan calendar graphic
healthy meal plan calendar graphic

GET YOUR MEAL PLAN

Download Your FREE Meal Plan

A made-for-you meal plan with two weeks of family-friendly meals AND a grocery list!
Get Meal Plan

Weekly Workout Plan: Week 1

2 Week Workout Challenge 13 - Week 1

Day 1: 40-Minute Legs and Butt Workout

Day 2: 25-Minute Toned Arms Workout

Day 3: 30-Minute Cardio Kickboxing Barre Workout

Day 4: Rest Day 10-Minute Full Body Stretch OR 5-Minute Seated Abs

Day 5: 30-Minute Full Body Dumbbell Workout

Day 6: 30-Minute Cardio and Core Workout

Day 7: Rest Day 10-Minute Morning Stretch OR 10-Minute Foam Rolling

A FREE Guided Workout Plan (Strength Training at Home!)

Weekly Workout Plan: Week 2

2 Week Workout Challenge 13 - Week 2

Day 8: 35-Minute Lower Body Dumbbell Workout

Day 9: 35-Minute Upper Body HIIT Workout

Day 10: 30-Minute Barre Blend Workout

Day 11: Rest Day 10-Minute Full Body Stretch OR 10-Minute Home Ab Workout

Day 12: 30-Minute Full Body Strength Pyramid

Day 13: 25-Minute Resistance Band Workout

Day 14: Rest Day 10-Minute Morning Stretch OR 10-Minute Foam Rolling

Wondering Which Workout Program To Do Next?

  1. Strong 20 is a low impact, functional strength training program. This is the program I recommend most people start with.
  2. 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 2-3 times before moving on to HIITStrong.
  3. HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
  4. Zero30 is a no equipment, high intensity 2-Week program. This bodyweight program is perfect for traveling or getting your heart rate up on-the-go.

More FREE Workout Programs

Share on Pinterest: FREE 14 Day Workout Plan At Home

2 Week Challenge - workout plan and healthy meal plan pin image for pinterest

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.

About Our Sponsor

This is a sponsored post in partnership with the Northern Pulse Growers Association . All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

Northern Pulse Growers Association

The Northern Pulse Growers Association is a nonprofit association representing dry pea, lentil, chickpea, lupin and fava bean growers from Montana and North Dakota (where 80-85% of pulses are grown).

The 2020–2025 Dietary Guidelines recommends adding 1.5 cups of pulses per week to your diet, or 1/2 cup serving three times a week (U.S. Department of Health and Human Services).

My go-to easy lunch is an avocado and chickpea smash wrap.

Avocado and Chickpea Smash Wrap, easy lunch ideas

I love how easy it is to add pulses to a meal to give it a nutritional boost. Our family’s personal favorites are chickpeas and lentils — I add them to pasta, soup, salads and sheet pan meals to stretch each meal a little further (and my kids love them too).

Pulses pack a nutritional punch including protein, fiber and other nutrients to help you maintain a healthy weight and improve your overall wellbeing.

Learn More + Get Simple Pulse Recipes

This post does include affiliate links and I earn a small commission on products purchased using these links (at no additional cost to you). All words and opinions are my own. Thank you for supporting Nourish Move Love.

2 comments

  1. I am on day 10. I love weights and lifting heavy, but barre workout KILLED me. Especially after the heavy leg day on day 8 lol My legs were shaking in the warmup already!

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