30 day muscle building workout plan at home

30 Day Workout Challenges

This FREE 30-Day Home Workout Plan for women will get you fitter and stronger! From full body HIIT workouts to leg days, arms days and rest and recovery days. Download your free full body workout plan with daily guided, videos on YouTube. All you need is a set of dumbbells and 30 minutes a day.

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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

Building muscle doesn’t require a gym membership. Get motivated to workout at home with this FREE, 30-Day Workout Challenge!

Let me be your personal trainer for the next 30 days.

I’ll guide you through six full-length, real time workout videos each week — from lower body glute workouts to exercises to tone arms with dumbbells, to bodyweight exercises, ab workouts and full body HIIT workouts.

This 4-week home workout plan is a great way to get your fitness back on track without the gym. Thirty of the best home workouts to sculpt lean muscle from home! Let’s go!

30-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. Remember muscle growth happens with lifting heavy 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).

Kettlebell. You can always perform the kettlebell workouts using a single dumbbell.

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

2. Time Requirement: 

Varies from 20-35 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’re a fitness beginner try starting with one of our 30-Day 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 30-Day Workout Plan.

This Home Workout Plan is for Anyone Looking to:

• Shred fat and build muscle at home.
• Improve athletic and cardio performance.
• Establish a solid weekly workout 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 30-Day Workout Plan

1. Download the 30-Day Home Workout Plan 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: Advanced Home Workout Challenge #1 (Updated).
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.

Home Workout Plan: WEEK 1

Day 1: 30-Minute Leg Workout At Home

• Workout Time: 30 Minutes
• Equipment: Dumbbells and Optional Mini Loop Resistance Band (affiliate)
• YouTube Link: 30-Minute Leg Workout At Home With Dumbbells
• Pregnancy Modification: Take low impact options as needed. Option to omit glute bridges if you’re no longer comfortable lying on your back. You can also sub this 30-Minute Leg Workout, No Lunges if lunges don’t feel good for you.

Day 2: 30-Minute Upper Body HIIT Workout

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: Upper Body HIIT Workout
• Pregnancy Modification: Take out all planks and burpees in circuits two and three. Sub bird dog for superman in circuit three. And if you’re no longer comfortable lying on your back, sub this 30-Minute Dumbbell Arm Workout.

Day 3: 30-Minute Cardio and Abs Workout 

• Workout Time: 30 Minutes
• Equipment: One Dumbbell
• YouTube Link: 30-Minute Cardio Abs
• Pregnancy Modification: This is a core intense workout. After the first trimester, I suggest subbing this 35-Minute Prenatal Cardio and Mobility Workout.

Day 4: Rest Day OR 10-Minute Barre Butt and Abs

• Workout Time: 10 Minutes
• Equipment: None, Bodyweight Workout
• YouTube Links: 10-Minute Mat Ab Workout
• Pregnancy Modification:Sub this 10-Minute Pregnancy Ab Workout instead.

Day 5: 30-Minute Total Body Pyramid Workout

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: Pyramid Workout: 30-Minute Full Body Strength Training and Cardio
• Pregnancy Modification: Take low impact options as needed. Add an incline to push ups, and omit the sit up in move six (just perform the overhead tricep extensions). Option to sub this 35-Minute Advanced Pregnancy Workout At Home instead.

Day 6: 20-Minute Full Body HIIT with Weights

• Workout Time: 20 Minutes
• Equipment: Dumbbells
• YouTube Link: 20-Minute Full Body HIIT Workout for Women
• Pregnancy Modification: Add an incline to any push up/plank positions. You can sub standing tricep extensions for the glute bridge skull crushers if you’re not comfortable lying on your back. Option to sub this 20-Minute Low Impact Strength + Cardio Workout.

Day 7: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling

• Workout Time: 10 Minutes
• Equipment: Optional Foam Roller
• YouTube Links:10-Minute Full Body Stretch Routine + Cool Down for At Home Workouts OR The 8 BEST Foam Rolling Exercises (10-Minute Full Body Foam Roll Routine)

Home Workout Plan: WEEK 2

Day 8: 35-Minute Legs and Back Strength and Cardio

• Workout Time: 35 Minutes
• Equipment: Dumbbells
• YouTube Link: 35-Minute Legs and Back Workout
• Pregnancy Modification: Make all cardio exercises low impact. If you’re not comfortable performing bent over back exercises and lunges, option to sub lunges for deadlifts and make back exercises single-sided to better support your core/back.

Day 9: 30-Minute Arm Workout with Dumbbells

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: 30-Minute Arm Workout with Dumbbells
• Pregnancy Modification: Take low impact options and I highly suggest taking the plank movements up to a chair, bench or countertop to add an incline.

Day 10: 30-Minute Power Barre Workout

• Workout Time: 30 Minutes
• Equipment: Optional Light Dumbbells
• YouTube Link: Barre Fitness: 30-Minute Power Barre
• Pregnancy Modification:Sub this 25-Minute Prenatal Barre Workout.

Day 11: Rest Day OR 15-Minute Abs, Butt and Thighs

• Workout Time: 15 Minutes
• Equipment: None, Bodyweight Workout
• YouTube Link: 15-Minute Abs, Butt and Thigh Workout
• Pregnancy Modification: Sub bird dog for bear crawl (move 3) and omit the crunch on the glute bridge and crunch (move 6).

Day 12: 30-Minute Total Body HIIT with Weights

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: FULL WORKOUT VIDEO: 30-Minute HIIT Workout with Weights
• Pregnancy Modification: Take low impact options as needed, modify all planks, burpees and push ups by adding an incline. And if you’re no longer comfortable on your back, substitute glute bridges for squats and skull crushers for overhead tricep extensions. Option to sub this 35-Minute Advanced Pregnancy Workout At Home.

Day 13: 20-Minute HIIT Pyramid and 7-Minute Abs

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Links: 20-Minute Workout Video | Total Body Strength + Calorie Burning HIIT and 7-Minute Abs
• Pregnancy Modification: Sub this 30-Minute Full Body Pregnancy Workout.

Day 14: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling

• Workout Time: 10 Minutes
• Equipment: Optional Foam Roller
• YouTube Links: 10-Minute Full Body Stretch Routine + Cool Down for At Home Workouts OR The 8 BEST Foam Rolling Exercises (10-Minute Full Body Foam Roll Routine)

Home Workout Plan: WEEK 3

Day 15: 30-Minute Leg Workout At Home

• Workout Time: 30 Minutes
• Equipment: Dumbbells and Optional Mini Loop Resistance Band (affiliate)
• YouTube Link: 30-Minute Leg Workout At Home With Dumbbells
• Pregnancy Modification: Take low impact options as needed. Option to omit glute bridges if you’re no longer comfortable lying on your back. You can also sub this 30-Minute Leg Workout, No Lunges if lunges don’t feel good for you.

Day 16: 25-Minute Back Workout and 5-Minute Ab Workout

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Links: 25-Minute Back Workout For Women and 5-Minute Abs Workout At Home
• Pregnancy Modification: If you’re not comfortable lying on your back, try taking the back exercises from a stability ball. You can also make the back exercises single-sided to better support your core. And sub this 10-Minute Pregnancy Ab Workout for 5-Minute Abs.

Day 17: 30-Minute Cardio and Abs Workout 

• Workout Time: 30 Minutes
• Equipment: One Dumbbell
• YouTube Link: 30-Minute Cardio Abs
• Pregnancy Modification: This is a core intense workout. After the first trimester, I suggest subbing this 35-Minute Prenatal Cardio and Mobility Workout.

Day 18: Rest Day 15-Minute Power Yoga

• Workout Time: 15 Minutes
• Equipment: None, Bodyweight Workout
• YouTube Link: 15-Minute Power Yoga
• Pregnancy Modification: Avoid twists and belly down postures, and modify core work as needed. Alternatively, flow through this 30-Minute Prenatal Yoga At Home.

Day 19: 30-Minute Full Body Dumbbell Workout (Pyramid)

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: PYRAMID WORKOUT: 30-Minute Full Body Workout with Dumbbells
• Pregnancy Modification: This is a TOUGH one, but you can take it at your pace and make it low impact. Again, take all push ups and planks from an incline. Option to sub this 35-Minute Advanced Pregnancy Workout At Home.

Day 20: The Best Full Body Workout in 20 Minutes and 10-Minute Lower Abs Workout for Women

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Links: 20-Minute Workout: The BEST Full Body Workout and The BEST Lower Ab Workout For Women
• Pregnancy Modification:In general, this is okay in the first and second trimesters if you’re still comfortable on your back; take low impact options as needed. Sub this 10-Minute Pregnancy Ab Workout for lower abs.

Day 21: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling

• Workout Time: 10 Minutes
• Equipment: Optional Foam Roller
• YouTube Links:10-Minute Full Body Stretch Routine + Cool Down for At Home Workouts OR The 8 BEST Foam Rolling Exercises (10-Minute Full Body Foam Roll Routine)

Home Workout Plan: WEEK 4

Day 22: 35-Minute Legs, Back and Biceps Workout (Pyramid)

• Workout Time: 35 Minutes
• Equipment: Dumbbells
• YouTube Link: 30-Minute Back and Biceps and Legs Workout
• Pregnancy Modifications: Take low impact options and take renegade rows from a standing bent over row position.

Day 23: 25-Minute Chest Workout and 5-Minute Ab Workout

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Links: 25-Minute ARMS + CHEST Workout For Women and 5-Minute Abs Workout At Home
• Pregnancy Modification:If you’re not comfortable lying on your back, try taking the chest exercises from a stability ball or sub this 25-Minute Prenatal Arm Workout: Chest, Shoulders and Triceps. And sub this 10-Minute Pregnancy Ab Workout for 5-Minute Abs.

Day 24: 30-Minute Cardio Kickboxing Barre Workout

• Workout Time: 30 Minutes
• Equipment: Optional light dumbbells
• YouTube Link: 30-Minute Barre Boxing Workout
• Pregnancy Modification: Sub this 25-Minute Prenatal Barre Workout.

Day 25: Rest Day or 15-Minute HIIT Cardio Workout

• Workout Time: 15 Minutes
• Equipment: None, Bodyweight Workout
• YouTube Link: 15-Minute HIIT Cardio Workout Video
• Pregnancy Modification:Sub this 15-Minute Prenatal Bodyweight Workout instead.

Day 26: 30-Minute Kettlebell (or Single Dumbbell) HIIT Workout

• Workout Time: 30 Minutes
• Equipment: Single Kettlebell Or Single Heavy Dumbbell
• YouTube Link: 30-Minute Kettlebell Workout for Women
• Pregnancy Modification: Add an incline to push ups and burpees. Omit the seated kettlebell twist (final exercise). Option to sub this pregnancy-friendly 35-Minute Kettlebell Workout.

Day 27: 30-Minute Full Body HIIT Workout (No Repeats)

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: 30-Minute HIIT Workout with Dumbbells
• Pregnancy Modification: Take low impact modifications and sub this 10-Minute Pregnancy Ab Workout as needed. Again, add an incline to all planks and push ups.

Day 28: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling

• Workout Time: 10 Minutes
• Equipment: Optional Foam Roller
• YouTube Links: 10-Minute Full Body Stretch Routine + Cool Down for At Home Workouts OR The 8 BEST Foam Rolling Exercises (10-Minute Full Body Foam Roll Routine)

Day 29: 30-Minute Total Body HIIT with Weights

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: FULL WORKOUT VIDEO: 30-Minute HIIT Workout with Weights
• Pregnancy Modification: Take low impact options as needed, modify all planks, burpees and push ups by adding an incline. And if you’re no longer comfortable on your back, substitute glute bridges for squats and skull crushers for overhead tricep extensions. Option to sub this 35-Minute Advanced Pregnancy Workout At Home.

Day 30: 20-Minute Full Body HIIT Workout

• Workout Time: 20 Minutes
• Equipment: Dumbbells
• YouTube Link: 20-Minute Full Body HIIT Workout for Women
• Pregnancy Modification: Add an incline to any push up/plank positions. You can sub standing tricep extensions for the glute bridge skull crushers if you’re not comfortable lying on your back. Option to sub this 20-Minute Low Impact Strength + Cardio Workout.

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.

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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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