Diet Bet Challenge: Day 30: Cardio Smash and Stretch

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Hi Everyone!

Today is the Final Day (Day 30!) of the Diet Bet Workout Challenge! Good job sticking with it! I can’t wait to see your results in photos and at weight in over the next two days!

Tonight’s workout combines a 10 Minute HIIT Cardio Blast with a stretch. 

The Cardio Blast Workout is focused on the large muscles of the lower body, which leads to major calorie/fat torching. It was a fun, and challenging 10 minute workout. 

I warmed up with a 1 mile run on the treadmill, and followed this workout with 2.1 miles. I stuck to a comfortable pace. You can do the cardio or repeat the workout 3X. 

I also included a Stretching Routine below. I can’t stress enough how important it is to maintain your flexibility. It will help keep you injury free, maximize the benefits of your workouts, and protect the biomechanical integrity of your body. 

I hope you all enjoy the workout and stretch. Weight-ins take place over the next two days! I can’t wait to see your progress pictures and results!


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Max reps during each 50 second interval, 10 seconds of rest between exercises. 

Warm up: 1 mile run, or 10 minutes jump rope or cardio of choice

1. Frog Hopper
2. Jump Squat Turn
3. 3 Way Plank
4. Right Leg Hop Press
5. Left Leg Hop Press
6. Single Leg Frogger Pushup
7. Squat Jacks
8. Single Leg Hip Thrust
9. High Knees
10. Burpee

Cardio: 2 mile run, or 15-20 minutes cardio of choice

1. Side Plank Hip Stretch (right)
2. Side Plank Hip Stretch (left)
3. Pigeon (right)
4. Pigeon (left)
5. 1 Leg Forward Fold (right)
6. 1 Leg Forward Fold (left)
7. Down Dog
8. King Arthur Pose (right)
9. King Arthur Pose (left)
10. Hip Opener
11. Runners Lunge (flexed to extended knee) (right)
12. Runners Lunge (left)
13. Back Stretch
14. Back Twist (right)
15. Back Twist (left)

3 thoughts on “Diet Bet Challenge: Day 30: Cardio Smash and Stretch

  1. Thanx melissa for an amazing 1 month challenge. I lost around 2.5 kgs. So i stand at 49.5 kilos from 52 kgs at the beginning of this month. Its slightly more than 4%. I loved your workouts and so did my 2 year old. She calls you exercise auntie. Cannot express in words how thankful i am to you.

  2. Anonymous

    Hi Melissa I like to ask you what can I do my knee start click not pain but a don’t know why it start thank you I love your workout
    Thank you

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