30 Day Workout Challenge

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Hi Everyone,

It is the first day of the month and I am starting a new challenge. For every day this month I am committing to working out for a minimum of 15 minutes per day. If you are joining me in this challenge I want to hear about your progress. Before and After pictures are also welcome! 

I am sharing a video below. It’s a Ted Talk on trying something new for 30 days. I found it very motivational and inspiring. I think that making small changes can lead to big results. 

This is especially true in a month that is notorious for weight gain and missed workouts. I love the month of December, but I have a lot of additional chances for over-indulgence in sweets and missed workouts. I have birthdays for four of my favorite people, Christmas Eve party, Christmas Day with two families, and all of the associated cookies and cakes that I inevitably get sent home with and are delivered to the rehab department where I work. Add Christmas shopping, and friends/family visiting from out of town and it can be difficult to make time for working out. 

With that said, I think we can all find time for at least 15 minutes of exercise. Keeping yourself moving can help you stay physically fit, improve your energy, reduce cravings, and improve your diet choices. Exercise helps regulate your blood sugar (which is why exercise is such an important component of regulating diabetes). Regulating your blood sugar also decreases chances of over-eating and giving in to cravings. 

15 Minutes per day to improve your health, fitness, and reduce your cravings. Who’s with me for the next 30 days? Daily check-ins here, on facebook, on instagram, or on twitter.

I hope you’re joining me! I am including links below to 30 of my 15-25 minute workouts for easy reference during the month. I will also be posting my workouts as usual. 🙂


1. 15 Minute HIIT: Quick Full Body Workout
2. 15 Minute Interval Fat Burn
3. Full Body Bender Boot Camp
4. 15 Minute HIIT: Interval Fat Blaster
5. 15 Minute Interval Workout: Body Weight
6. 15 Minute Sculpted Body Home Workout
7. 15 Minute Cardio Sweat
8. Plank and Burn: 20 Minutes
9. Sculpt and Sweat: 20 Minute Workout
10. 25 Minute Home Workout
11. Got Sweat? Full Body Fat Burn
12. HIIT, Don’t Quit! 15 Minutes
13. HIIT It, Sweat It, Tone It
14. 15 Minute HIIT Cardio Fat Burn
15. 15 Minute Cardio HIIT
16. 16 Minute HIIT: Fit and Flexible
17. 23 Minute HIIT
18. 16 Minute Ab Fat Shredder
19. 20 Minute Full Body HIIT
20. 15 Minute Home Workout
21. Flab-U-Less Arms and Abs
22. On the Mat: Core Training 10-20 Minutes
23. Full Body Sculpting: 20 Minute Fat Burn
24. Strength and Stretch Yoga: 20 Minutes
25. Quick Abs: 10 Minute Round
26. Belly and Booty Workout
27. Better Buns: Jump and Burn: 20 Minute Workout
28. Jump Away Jiggle: 20 Minutes
29. Weights and Intervals: Full Body Sculpt Under 20 Minutes
30. 15 Minute Interval: Iso-Plyo Workout

For all of the New 30 Day Challenge Workouts Click Here


41 thoughts on “30 Day Workout Challenge

  1. I am in!! I am in a mood and this should help me feel better, plus this time of year frightens me since I do not wish to undo all of my hard work. So no matter how I do in my own workouts and yoga, I will commit to doing these 15 minute workouts daily, starting today. Thanks Melissa for the inspiration. xo

  2. I’m in too 🙂 Doing your competition prep workouts though. This month is definitely a month I love and don’t want to get me off track from all the hard work I’ve put in consistently for the last 5 months.I will indulge occasionally this month in my favorite Christmas foods with family, but not over-indulge. It’s about portion control and consistency. Thanks for the motivation once again 🙂 You’re amazing!

  3. Anonymous

    OK OK I’m in too, but only if you tell me the brand of your workout clothes! Pretty Please…..oh BTW you rock Melissa!! I see so many ppl posting videos that have no clue what they are doing, however I know you know your SH*&$

  4. Just started today on day 1 & oh boy!! I AM TIRED!! Whew!! What a great workout, especially for people that don’t have a lot of time. I’m excited for the next 29 days! Thanks, Melissa!!

  5. Anonymous

    I’m in! Will start tomorrow! Thank you for sharing your knowledge on fitness with us! You look awesome and totally inspire me!

  6. Anonymous

    I am so IN! I started your workout and stopped and then committed, I also got a friend at work to try it and we are helping each other thru the 30 day challenge.
    I love it! You have the very best personality for this. Thank you Melissa!

  7. Anonymous

    I love your workouts, I just gave birth 2 months ago & it helps big time! I love how its free also, I can’t be breaking my wallet trying to get fit. Thank you soon much ��

  8. Anonymous

    I am doing this challenge for January:) I noticed that there were no rest or low intensity days (Like yoga or pilates) for muscle recovery. I was just wondering if there needed to be any days for recovery. Thanks, and love, love, love your website!

  9. really beginning to get into the routine of the challenge. almost completed then I’m going to do the 30 day ab challenge. thank you so much for the free video’s, they are wonderful. Have you really got into your super shape buy doing these home video’s or do you use a gym also?

  10. Maryleigh Mitchell

    Hello!!! First off, thanks for everything you do.. been doing your workouts for over a year now.. I have lost some focus on workouts and nutrition, after my honeymoon in April, and I am looking to re-commit myself! I started this 30 day challenge yesterday, did day 2 today. I LOVE this! I can get these done on my short 45 min lunch break. =)

  11. Kate

    I did the lean muscle-building challenge, then got off track! I’m going to try this one now. Am wondering: are there no rest days? Or are we supposed to incorporate them somehow? Thanks!

    • benderfitness

      You can incorporate 1-2 Rest Days per week. You can either extend the length of the challenge, or substitute active rest days (some gentle walking) to keep your body moving and skip 1-2 of the workouts per week. 🙂

  12. Was looking for a workout plan 30 minutes a day or under to fit into my busy schedule and found this. Looking forward to trying it. Are all of these workouts “home workouts” or is it better to use the gym?

    • benderfitness

      I do all of them at home, but you can bring them to the gym if you prefer. 🙂 It’s really about what works best for you.

  13. Carly T.

    I am so thrilled I found this website. I love having a structured work out plan that i can follow along with. I love everything about the videos, and it makes me feel so much better about myself when I see you starting to get tired during the videos, no offense!! I have been doing your work outs for about a month now, and i don’t really feel like i am getting strong enough to push myself through a second or even a third round (i warm up with 20 minutes of interval walking on my treadmill). Really looking forward watching my body transform!

  14. Tiffany

    Hi Melissa,
    Congratulations on your new baby! I am actually in the process of trying to get pregnant myself and going through fertility treatments. I still want to stay in shape and actually would like to see more definition as well even through this process. Do you have any suggestions on which challenge I should follow? I feel like I bulk up easily when I do heavy weights. I would also like to know which diet plan you recommend for someone who holds onto carbs and has a mesomorph, endomorph body type. Any suggestions would be great!! thanks!

  15. Just about to start this tomorrow with a friend – plan to send it around our colleagues too – it looks ace! Just wondering if we need any equipment other than a mat? I can see we don’t for the first one but what about the rest?

    Thank you so much for providing these free resources, you’re a star!

    M x

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