Strengthen, sculpt and sweat with this FREE 4-Week Workout Plan. This full body workout plan includes a variety of strength training workouts, HIIT workouts, core workouts and recovery/mobility workouts. No gym needed – each workout can be done at home with minimal space and equipment. Bonus: this 4-Week Challenge also includes a free healthy summer meal plan full of quick and easy family-friendly meals.
LET’S GET STARTED
Download Your FREE Workout Plan Here
Download the PDF calendar for this 4-week workout program so you can easily access your daily workouts.
Build strength and challenge your endurance with this high intensity strength and HIIT program.
If you like tough workouts, this challenge is for you. I personally think this is one of the most intense challenges we’ve put together. That said, modifications are offered in each workout to make this plan accessible to all fitness levels.
From upper body strength workouts to lower body powerlifting and core conditioning – this monthly workout plan hits every major muscle in the body.
BONUS: our amazing friends The Real Food Dietitians created a FREE 4-Week Summer Meal Plan to accompany this workout plan.
This Four Week Workout Plan and Healthy Eating Meal Plan is all brought to you for FREE thanks to our brands partners — the MN Beef Council and MN Pork Board.
Our MN Beef and MN Pork workouts are known for being some of the most high-intensity workouts on NML. When we asked what you think the most “Holy Bananas” Workouts on NML were, MN Pork and MN Beef workouts topped the lists.
4-Week 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 20-45 minutes a day, 5-6 days per week. You can always take more rest days as needed!
This plan does include one day per week with a walk/run. If you’re a runner and want to incorporate more running into this full body workout plan, I suggest completing three of the strength training workouts each week:
- 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. 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 Monthly Workout Plan.
This 4-Week Workout Program 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.
Program FAQs
Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
How To Download and Use This 4-Week Workout Plan
Learn more about how refueling with high-quality, complete proteins like beef and pork, helps aid in muscle recovery:
- A 3-ounce serving of lean beef provides 25 grams of high-quality protein, which is the optimal amount to help active individuals recover from exercise.
- Similarly, a 3-ounce serving of lean pork is an excellent source of protein, selenium, vitamin B-6, zinc and beta-alanine (form of amino acid found in pork and a crucial element in muscle development).
GET YOUR MEAL PLAN
Download Your FREE Meal Plan
A made-for-you meal plan with four weeks of family-friendly meals AND a grocery list!
4 Week Workout Plan: WEEK 1
Day 1: 30-Minute Cardio and Strength Training (Build + Burn)
Day 2: 45-Minute Arms and Abs Workout (Drop Sets)
Day 3: 30-Minute Lower Body Strength Workout (Triset Workout)
Day 4: Rest Day 10-Minute Recovery Yoga OR 10-Minute Abs and Butt
Day 5: 35-Minute Full Body Circuit Workout
Day 6: Walk/Run/Jog OR 15-Minute HIIT Cardio
Day 7: Rest Day 10-Minute Stretch and Mobility OR 10-Minute Foam Rolling
4 Week Workout Plan: WEEK 2
Day 8: 30-Minute Dumbbell Strength Training (Full Body + Abs)
- NEW WORKOUT COMING: Monday, June 12th at 4AM CST
- Workout Time: 30 Minutes
- Equipment: Dumbbells
- YouTube Link: 30-Minute Dumbbell Strength Training
Day 9: 35-Minute Unilateral Leg Day
Day 10: 30-Minute Upper Body Strength Workout (Trisets)
Day 11: Rest Day 10-Minute Full Body Stretch OR 10-Minute Power Legs
Day 12: 35-Minute Full Body Pyramid
Day 13: Walk/Run/Jog OR 15-Minute Strength
- Walk/Run Distance: 1-3 miles, aiming for 10K steps in total during the day.
- Workout Time: 15 Minutes
- Equipment: Dumbbells
- YouTube Link: 15-Minute Full Body Strength
Day 14: Rest Day 10-Minute Morning Stretch OR 10-Minute Foam Rolling
4 Week Workout Plan: WEEK 3
Day 15: 30-Minute Full Body Circuit Workout
Day 16: 35-Minute Unilateral Arms
Day 17: 45-Minute Leg Day Drop Set Workout
Day 18: Rest Day 10-Minute Recovery Yoga OR 15-Minute Mini Band Arms
Day 19: 35-Minute HIIT Circuit (Full Body)
Day 20: Walk/Run/Jog OR 25-Minute Full Body Resistance Band Workout
Day 21: Rest Day 10-Minute Stretch and Mobility OR 10-Minute Foam Rolling
4 Week Workout Plan: WEEK 4
Day 22: 35-Minute Full Body Cardio + Strength Training
Day 23: 30-Minute Upper Body Strength Workout (Trisets)
Day 24: 30-Minute Lower Body Strength Workout (Triset Workout)
Day 25: Rest Day 10-Minute Full Body Stretch OR 10-Minute Intense Abs
Day 26: 30-Minute Full Body Strength Circuits
Day 27: Walk/Run/Jog OR 30-Minute Full Body Strength
- Walk/Run Distance: 1-3 miles, aiming for 10K steps in total during the day.
- Workout Time: 30 Minutes
- Equipment: Dumbbells
- YouTube Link: 30-Minute Full Body Strength
Day 28: Rest Day 10-Minute Morning Stretch OR 10-Minute Foam Rolling
Wondering Which Workout Program To Do Next?
- Strong 20 is a low impact, functional strength training program. This is the program I recommend most people start with.
- SplitStrong35 is a strength-focused split training fitness challenge. 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.
- HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
- 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
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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 is a sponsored post in partnership with the Minnesota Beef Council and the Minnesota Pork Board. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.
The Minnesota Beef Council is dedicated to strengthening beef demand by responsibly providing a safe, wholesome, healthy and delicious eating experience.
The Minnesota Beef Council is funded and managed by beef farmers and ranchers. The Council provides beef promotion, marketing, research and education programs for beef and beef products.
The Minnesota Pork Board (MPB) is funded by the 3,000 pig farming families in Minnesota and offers unique value to farmers and consumers through research, education, and promotion of pork.
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.