30 Day Diet Bet Challenge Workout Program

Please follow and like us:
Pin Share

Hi Everyone!

Welcome to my DietBet Workout Program. This is a 30 Day Program to help you achieve your goal of losing 4% of your body weight during the month. Weigh in starts on Sept 1-2, the game officially starts September 3rd, but you can join up to 2 weeks into the game. 

I will be updating this list daily with links to each workout for the month so you will have an easy reference point to access each workout. 

If you haven’t signed up for my DietBet you can do so here: www.dietbet.com/BenderFitness

You win money for achieving your goal, plus you have a chance to win:
-Personalized training/workout programs with me
-$50 Gift Card to Affitnity
$50 Gift Card to Total Nutrition Mansfield and Alkalinity Fuel Vitamins 

For those of you joining the DietBet I am also including four brand new specialized workouts throughout the month. You will receive special access to one new workout per week to use in addition to the program listed below. 

Enjoy the challenge and the workout program! I can’t wait to see everyone’s progress pictures as we achieve our goals together! You can check in throughout the challenge: 

Check in on FacebookInstagram or Twitter throughout the month to let me know how you’re doing with your goal! You can share your progress pictures/results or keep them private, but it’s a great way to keep track of your success during the month. 


Week 1:
The Links will be activated daily throughout the month so you can easily find each workout for the challenge. Bookmark this page for easy access!

***Be Sure to Weigh In and Take Progress Photos If You Are Joining the Challenge****

Week 2: 
Day 10: Abs on Fire

Week 3:

Week 4:

Week 5:

***You have two days to complete Final Weigh-Ins! I can’t wait to see your progress photos and results!****

20 thoughts on “30 Day Diet Bet Challenge Workout Program

  1. I am interested in doing a bikini competition in March. I saw that you have a 12 week program for that. I did Day 1 today, but then I saw this 30 day challenge. Since I’m still far out from March, do you think I should start with this? If so, since you are already into week 2, what day should I start with tomorrow? Day 1 or Day 12?

  2. benderfitness

    It varies by person. A good place to start is by eating as you normally do and logging/tracking all of your food. That will give you a baseline of what you are consuming and you can adjust that to suit your goals. It gets tricky because often people aren’t consuming enough (1200 or less is typically not enough-especially if you are working out) and they fear increasing calories, but it often helps them achieve their goal. Also, the number of calories depends on your goal: weight loss, building lean muscle, maintaining weight, etc.

    I hope that helps a bit! I wish there was a more specific answer!

  3. Jess

    Hi Melissa, I have a similar question as LEESKYS above. Both this program and your at-home Bikini Competition Prep program look awesome, and I was wondering if you had more success with either one? I’m not quite at your level of fitness, but am not too far off and your workouts look perfect for college students like me that don’t have hours of free time to spend in a gym! I appreciate the time you took to compile all this. 🙂

    Thanks in advance!

    • benderfitness

      I had success with both, but the Bikini Prep program is my favorite. I felt stronger, faster & healthier than ever before during that program. 🙂

  4. Tiffany

    I would love to be a part of your new diet bet challenge! I am starting school next week (going back for my masters) and also working full time, so I know it’ll be tempting to ignore excercise and proper butrition w/ all the busyness. I’ve also been trying to lose these last 5 pounds, which is 4% of my current body weight and feel like this will be the perfect motivation! Thanks for doing this! I cant wait to start!


    hi melissa . i came across this workout day before yesterday and and am takin this up instead of the original 30 day challenge workout.love the workouts .pretty intense.good day

  6. Isabel

    Hi Melissa,

    These workout’s are kicking my a** so far! Love how strong and motivated you are. I am so grateful that you made these great workouts available to everyone free of charge.

    I had a question concerning the cardio part of the challenge. Should we be doing 30 minutes of cardio everyday of the challenge. If so, what kind of cardio do you recommend? Walking, HITT or high intensity?


    • benderfitness


      If you are able to do the cardio every day that’s great. A good goal is to aim for 3-5X per week. It can be cardio of your choice: walking, HIIT, running, jump rope, swimming. The main thing is to listen to your body, and focus on increasing your overall activity/movement throughout the day.

      I hope that helps!

  7. Eden

    Hi Melissa, I wanted to start this challenge and I was wondering if this challenge includes cardio or if we should do cardio separate to these workouts (if it is mainly just muscle building), thanks!

    • benderfitness

      You can add 30-minutes of cardio to any workout (but you will still get a great burn doing the workouts on their own!) When I add cardio, I aim to keep total workout time to 60 minutes or less. I hope that helps!

  8. Anna

    Hello Melissa,

    I am on day 26 of this DietBet challenge, and although I only do a half-assed workout (I’m allergic to too much hard work…) and don’t pair it with any additional cardio (I have a 7-month old baby, so time pressured), I can’t believe the changes I can see in my body already!
    I’d already lost most of the baby weight, but my body just didn’t look anything like it used to, but things are back to where they should be now, so I wanted to say a big thank you. I’ve gotten on and fallen off the exercise band wagon so many times over the years (I had most success with fitnessblender until now) but this is the longest I’ve lasted, hands down, so I wish to heap praise on you and thank you so much for how many varied and free workouts you provide.

    • benderfitness

      Anna, Thank you so much to take the time to leave such a wonderful comment. Congratulations on your baby. I am so happy that you are seeing changes, and feeling great!

      Much love from our family to yours!


Leave a Reply

Your email address will not be published. Required fields are marked *