Original 30 Day Workout Challenge

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Below are links to 30 different workouts from my original 30 Day Workout Challenge! 
You can find this challenge, links to the New 30 Day Workout Challenge and the 30 Day Sculpted Abs Challenge HERE

Don’t forget to check in and let me know how you’re doing, and if you’re keeping up with the challenge! You can check in on FacebookInstagram, or Twitter

Day 1: 15 Minute HIIT Core Fat Burn

Day 2: Full Body Fat Melting Workout

Day 3: Muffin Top Meltdown: Exercises to Melt Your Muffin Top

Day 4: Arm and Leg Sculpt

Day 5: Yoga Flow

Day 6: 20 Minute HIIT Shred and Shape

Day 7: Wedding Boot Camp

Day 8: Standing Buns and Thigh Slimming Workout 15 Minutes

Day 9: 15 Minute Cardio Fat Melting Workout

Day 10: 15 Minutes to a Tighter Core

Day 11: 15 Minute Arm Flab-U-Less Workout

Day 12: 15 Minute HIIT Body

Day 13: Core and Cardio

Day 14: Tight Booty, Toned Abs

Day 15: Burpee Body Burn HIIT: 19 Minutes

Day 16: 15 Minute Body Toning HIIT

Day 17: Yoga Stretch and Recovery with Cardio

Day 18: HIIT To Be Fit! Jump Rope and Fat Burn

Day 19: Dumbbell Inteval Sculpt (15 Minutes)

Day 20: Belly Fat Banisher: Ab and Fat Burn HIIT (15 Minutes)

Day 21: Low Impact Lower Body Workout (15 Minutes)

Day 22: 15 Minute HIIT Cardio: No Treadmill Necessary

Day 23: Core Galore 16 Minute HIIT

Day 24: Full Body Sweat: 15 Minute HIIT

Day 25: Kickin’ Cardio: 15 Minute HIIT

Day 26: 15 Minute Full Body HIIT

Day 27: Arm and Belly Fat Burn with Jump Rope (20 Minute HIIT)

Day 28: Leg and Thigh Toning Workout (15 Minute HIIT)

Day 29: Total Tummy Toning Workout (15 Minute HIIT)

Day 30: 15 Minute HIIT Cardio and Body Sculpt


Check out Toni’s Results Here!

18 thoughts on “Original 30 Day Workout Challenge

  1. Anonymous

    This was the 30 Day Challenge that started my fitness journey! Down 40 lbs now, couldn’t be more thankful that I found it 😀

  2. I am so happy I found your blog! I get discouraged easily when I don’t see results after a few weeks. However I just finished a week doing 2 of your beginner workouts… I have never had so much energy!!! also I saw/felt results after just 5 days!! I can tell you how excited I am to start your Original 30 day workout!! Do you have a hashtag or tag I can use when post results?

  3. Jemma Sayers

    I’ve been doing random videos off your blog for about 3 weeks now and I really enjoy doing them. I do them Monday through to Friday mornings. I’ve always done dvds, but got bored of them easily, but you have so many different ones it keeps me going.
    I will start one of your 30 day challenges on the 1st august And looking forward to it! I’ve got to the point where if I had time, I’d keep exercising past the 45mins-1hr that I already do.
    Thank you for your blog! !

  4. Hi Melissa! Are all of these workouts supposed to be repeated more than one time through?? I’m on day 4 and have only done them once through each day. I’m also taking 2 yoga classes per week and 2 pilates classes per week, as well as walking at least 3-5 miles minimum per week. I hope doing all this makes a dent in my weight loss journey! Thank you so much for all these videos! I can’t wait for that ‘after’ photo.


    • benderfitness

      Hi Rachel,

      You can repeat these workouts to increase the intensity. It depends on how your body is feeling/responding to the workouts. For weight loss aiming for 30-60 minutes total workout time will help speed up your results. It sounds like you have established a great workout program! 🙂


  5. Jane

    I am now on day 23 of my second thirty day challenge and I feel full of energy, my abs are getting a little definition, and my overall tone has improved so much! I am going on holiday in two weeks and feel much more body confident. I love reading all the positive feedback. I hope you feel as proud of yourself as you should! You have made exercise accessible and achievable to so many people. I have told lots of my friends about you, so you have a big following here in England too! Thanks again. Jane. UK.

  6. Hey melissa I’ve noticed there’s a lot of back to back hiit days is that safe or should there be a day of rest in between ?…if so I guess a 30 day Challenge would take longer to complete I guess

    • benderfitness

      You can absolutely add rest days, and adjust the schedule to your own needs. Rest is very important, and helps aid recovery. The workouts and program are designed to work different areas, so you are not over training any one muscle group during the challenge. Always listen to your body and let it help you determine the workout schedule.

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