​ ​
nourish move love main logo
searching icon

30 Day Home Workout Plan #5 | Advanced

By: Lindsey Bomgren, CPT | September 30, 2022

This FREE 30-Day Home Workout Plan includes daily, follow-along workout videos to keep you motivated to workout at home. From strength training to barre and HIIT cardio — there’s a variety of home workouts so you’ll never get bored. Start this workout plan at any time. Download your 30-day workout calendar 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

Our home workout plans and workout calendars are quickly becoming the most popular posts on the blog.

You guys keep crushing these workout challenges, and come back asking for more.

 This 30-Day Home Workout plan incudes HIIT and strength training workouts so you can build muscle and burn fat at home.

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: 

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 15-minute workouts to 35-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 Home Workout Schedule

How To Download and Use This Workout Plan

  1. Download the 30-Day Workout Plan #5 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 Challenge #5.
  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 low lunge and tricep kickback in a yoga sculpt workout

Find This Workout Plan On Youtube

youtube icon YouTube Playlist

Home Workout Plan Week 1

Home Workout Plan Week 1

Day 1: 30-Minute Full Body Strength Training Circuit Workout

Day 2: 35-Minute Upper Body HIIT Workout

Day 3: 30-Minute Strength Training Leg Day Workout

Day 4: Rest Day OR 15-Minute Power Yoga

Day 5: 30-Minute Power Barre Workout

Day 6: 20-Minute Full Body Strength + HIIT Workout and optional 10-Minute Lower Abs Workout

Day 7: Rest Day Full Body Stretching Routine OR 8 Best Foam Roller Exercises

How to Change Up Your Workout Routine for Fall (5-Day Plan)!

Home Workout Plan Week 2

Home Workout Plan Week 2

Day 8: 30-Minute Full Body Workout With Dumbbells

Day 9: 30-Minute Upper Body Strength + Cardio Workout

Day 10: 20-Minute Legs, Core + Cardio Booty Band Workout and optional 10-Minute Abs and Butt Workout

Day 11: Rest Day OR 15-Minute Low Impact Cardio Workout

Day 12: 30-Minute Barre Blend Workout

Day 13: 30-Minute Bodyweight HIIT Workout

Day 14: Rest Day Full Body Stretching Routine OR 8 Best Foam Roller Exercises

Home Workout Plan Week 3

Home Workout Plan Week 3

Day 15: 35-Minute Full Body Dumbbell Strength + HIIT Workout (YouTube Exclusive)

Day 16: 30-Minute Dumbbell Arm Workout

Day 17: 30-Minute Dumbbell Leg Workout

Day 18: Rest Day OR 10-Minute AMRAP HIIT Workout

Day 19: 20-Minute Barre Class At Home and optional 7-Minute Abs Workout

Day 20: 20-Minute Full Body HIIT Workout and optional 10-Minute Lower Abs Workout

Day 21: Rest Day Full Body Stretching Routine OR 8 Best Foam Roller Exercises

Home Workout Plan Week 4

Home Workout Plan Week 4

Day 22: My Go-To 35-Minute Strength + HIIT Workout

Day 23: 35-Minute Upper Body HIIT Workout

Day 24: 30-Minute Strength Training Leg Day Workout

Day 25: Rest Day OR 15-Minute Power Yoga

Day 26: 30-Minute Power Barre Workout

Day 27: 35-Minute Full Body HIIT Pyramid Workout

Day 28: Rest Day Full Body Stretching Routine OR 8 Best Foam Roller Exercises

Home Workout Plan Week 5

Home Workout Calendar Week 5

Day 29: The 7 Best Strength Training Exercises For Women in a 30-Minute Workout

Day 30: 15-Minute HIIT Cardio and optional 7-Minute 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 Free 30 Day Home Workout Plan

30 Day Home 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.

no comments
More from 30 Day Workout Challenges