14-Day Challenge (Home Workout Plan #4)
Strength training, HIIT cardio, barre and full body stretching — this is a COMPLETE fitness routine designed to help you stay active, build strength, and feel good while working out at home. This free workout plan includes 2 weeks of follow-along workout videos, using minimal equipment!
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
One of the most common questions I get in my DMs is how I stay motivated to work out every day, and my honest answer is HAVING A PLAN for my workouts.
Enter the 14 Day Challenge (part four). This 2-Week Workout Plan includes a variety of home workouts:
- Dumbbell Strength Training
- High Intensity Interval Training (HIIT)
- No-Running Cardio (options for low impact cardio and high impact cardio depending on your fitness level)
- Cardio Barre
These daily workouts are accessible to ALL fitness levels. You choose the exercise variation or modifications that best suites your fitness level.
14 Day Workout Program Details
1. Gym 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 weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds for the strength workouts and 2-5 pounds for the barre workouts. Remember muscle building happens with lifting weights.
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).
2. Time Requirement:
Varies from 10-45 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 just want to make sure you are strength training your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows. You also have the option to follow our 2-Week Strength Training + Running Workout Plan.
3. Fitness Level:
Intermediate-to-Advanced with modifications offered for all fitness levels.
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 14-Day Workout Plan.
This 14 Day Challenge is for Anyone Looking To:
- Build Muscle
- Lose Weight
- Create a Consistent Fitness Routine At Home
Program FAQs
Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
How To Download and Use This 14-Day Workout Plan
- Download the 14-Day Fitness Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
- Save this workout calendar to your mobile device home screen for easy access.
- Open this workout calendar pdf in the safari browser on your phone.
- Tap the bottom arrow in the center of your screen.
- Select ‘Add to Home Screen’.
- 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.
- You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 14-Day Challenge #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.
Find This Workout Plan On YouTube
Youtube Playlist
14 Day Challenge: WEEK 1
Day 1: 6 Best Booty Building Exercises
- YouTube Link: 30-Minute BOOTY BUILDING Workout
- Workout Time: 35 Minutes
- Equipment: Dumbbells and Bench or Chair
- Pregnancy Modifications: Take low impact options as needed (or stay on the ground for all movements vs. adding a chair or bench for a level change). Alternatively, sub this 30-Minute Leg Workout, No Lunges.
Day 2: 25-Minute Back Workout AND optional 10-Minute Cardio and Abs Workout
- YouTube Links: 25-Minute Back Workout For Women and 10-Minute HIIT CARDIO + ABS Workout At Home
- Workout Time: 25-35 Minutes
- Equipment: Dumbbells
- Pregnancy Modifications: For the back workout, sub the Superman Lat Pull with Bird Dog and add an incline to plank and row (place hands/dumbbells on a chair or bench). Additionally you can make all exercises single-sided to better support your core (performing 12 reps per side x 2-3 sets). Or sub this 25-Minute Prenatal Back and Bicep Workout. Option to sub this Low Impact Cardio for the cardio and abs.
Day 3: 45-Minute Cardio Barre Kickboxing
- YouTube Link: 45-Minute Barre Cardio Full Body Kickboxing Workout
- Workout Time: 45 Minutes
- Equipment: Optional Light Dumbbells
- Pregnancy Modifications: This one does require a lot of core engagement so you can always swap this workout out for this 25-Minute Prenatal Barre Workout.
Day 4: Rest Day Full Body Stretch OR optional Power Yoga
- YouTube Links: 10-Minute Full Body Stretch and 15-Minute Power Yoga
- Workout Time: 10-15 Minutes
- Equipment: No Equipment, Bodyweight
- Pregnancy Modifications: Option to try this 30-Minute Prenatal Yoga At Home.
Day 5: Full Body Circuit Training Workout
- YouTube Link: 30-Minute Full Body CIRCUIT WORKOUT
- Workout Time: 35 Minutes
- Equipment: Dumbbells
- Pregnancy Modifications: Take it at your pace and add an incline to planks, push ups and burpees! And sub quadruped bird dog for the core exercises on your back. Or try this 35-Minute Advanced Pregnancy Workout At Home.
Day 6: 30-Minute No Repeats HIIT
- YouTube Link: 30-Minute HIIT Workout with Dumbbells
- Workout Time: 30 Minutes
- Equipment: Dumbbells and Chair or Bench
- Pregnancy Modifications: Take low impact options as needed or try this 20-Minute Low Impact Strength + Cardio Workout.
Day 7: Rest Day Full Body Stretching Routine
- YouTube Link: 10-Minute Full Body Stretch Routine
- Workout Time: 10 Minutes
- Equipment: No Equipment, Bodyweight
14 Day Challenge: WEEK 2
Day 8: 30-Minute Resistance Band Legs
- YouTube Link: 30-Minute Resistance Band Leg Workout for Women
- Workout Time: 30 Minutes
- Equipment: Mini Loop Resistance Band
Day 9: Arms and Abs Drop Set Workout
- YouTube Link: 45-Minute Arms and Abs Workout
- Workout Time: 45 Minutes
- Equipment: Dumbbells
- Pregnancy Modifications: This one has a lot of ab work. You can modify by subbing these 8 Pregnancy Core Exercises or sub this 30-Minute Dumbbell Arm Workout.
Day 10: 30-Minute Barre Blend
- YouTube Link: 30-Minute BARRE BLEND Workout
- Workout Time: 30 Minutes
- Equipment: Optional Light Dumbbells and Mini Loop Resistance Band
- Pregnancy Modifications: Sub this 25-Minute Prenatal Barre Workout.
Day 11: Rest Day Full Body Stretch OR optional Power Yoga
- YouTube Links: 10-Minute Full Body Stretch and 15-Minute Power Yoga
- Workout Time: 10-15 Minutes
- Equipment: No Equipment, Bodyweight
- Pregnancy Modifications: Option to try this 30-Minute Prenatal Yoga At Home.
Day 12: 35-Minute Full Body Strength + HIIT (YouTube Exclusive)
- YouTube Link: 35-Minute INTENSE Full Body Strength + HIIT Home Workout
- Workout Time: 35 Minutes
- Equipment: Dumbbells and Optional Mini Loop Resistance Band
- Pregnancy Modifications: Option to sub this 35-Minute Advanced Pregnancy Workout At Home.
Day 13: 15-Minute HIIT (High Impact HIIT Cardio OR Low Impact HIIT Cardio) AND 7-Minute Abs
- YouTube Links: 15-Minute Full Body HIIT Cardio Workout OR 15-Minute LOW IMPACT HIIT Cardio Workout (we recently re-filmed the low impact version, you can try that, too! 15-Minute Low Impact HIIT Cardio Workout) AND Intense 7-Minute Ab Workout with No Equipment
- Workout Time: 10-15 Minutes
- Workout Time: 25 Minutes
- Equipment: No Equipment, Bodyweight
- Pregnancy Modifications: Try the 15-Minute Prenatal Bodyweight Workout and sub these 8 Pregnancy Core Exercises for 7-Minute Abs.
Day 14: Rest Day Full Body Stretching Routine
- YouTube Link: 10-Minute Full Body Stretch Routine
- Workout Time: 10 Minutes
- Equipment: No Equipment, Bodyweight
Wondering Which Workout Program To Do Next?
- 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.
- HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
Pin this 14 Day Challenge
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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