Fit & Healthy DietBet Challenge: Day 1: 30-Minute Full Body Home Workout & Fat Burn

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Hi Everyone!

Welcome to Day 1 of my Fit & Healthy New Year & DietBet Challenge Workouts! One round of today’s workout takes 30-Minutes. In the video below I completed this workout for time (intervals), but I also included the breakdown to complete the workout for reps.

You can choose either variation, or complete a round of each to really challenge your body in two different styles of training. In this workout I am using 15-lb dumbbells. If you don’t have any weights you can complete the exercises with body weight only. If you do have weights I recommend using them because it will help boost your metabolism & burn, while increasing the challenge of each exercise.

During this challenge I encourage you to workout between 30-60 Minutes per day. You can do one round of this workout and 30-Minutes cardio of choice, or do two rounds of this workout for a total workout time of 60-Minutes.

If you haven’t signed up for the weight loss challenge yet you can do so here: for a chance to win money & prizes by placing a bet on your ability to lose 4% of your body weight in 4-weeks. It’s a great motivator!

Have fun with today’s workout & make sure you are supporting it with healthy food choices. For some ideas check out: DietBet Sample Meal Plan & Bender Bikini Competition Diet.



Interval Timer: 20 Rounds of 40/50

Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.

*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*

  1. Curtsy Lunge & Curl-Right
  2. Curtsy Lunge & Curl-Left
  3. Down Dog/Dolphin Press
  4. Sit to Stand Thigh Sculpt-Right
  5. Sit to Stand Thigh Sculpt-Left
  6. Side Plank Leg Lift-Right
  7. Side Plank Leg Lift-Left
  8. Windshield Wiper Dips
  9. Lunge Jump Squats
  10. Down Dog Toe Touch Stretch-Right
  11. Down Dog Toe Touch Stretch-Left
  12. Pretzel Lift-Right
  13. Pretzel Lift-Left
  14. Squat to Curtsy Lunge Kick-Alternating
  15. Warrior Deadlift to Row-Right
  16. Warrior Deadlift to Row-Left
  17. Side Plank Hold-Right
  18. Side Plank Hold-Left
  19. Single Leg Frogger Pushup
  20. Wood Chopper-Alternating

Repeat 1-2X


Curtsy Lunge Curl: Part 1


Curtsy Lunge Curl: Part 2


Down Dog Dolphin Press: Part 1


Down Dog Dolphin Press: Part 2


Sit to Stand Thigh Sculpt: Part 1


Sit to Stand Thigh Sculpt: Part 2


Sit to Stand Thigh Sculpt: Part 3


Side Plank Leg Lift: Part 1


Side Plank Leg Lift: Part 2


Windshield Wiper Dip: Part 1


Windshield Wiper Dip: Part 2


Windshield Wiper Dip: Part 3


Lunge Jump Squat: Part 1


Lunge Jump Squat: Part 2


Lunge Jump Squat: Part 3


Down Dog Toe Touch Reach: Part 1


Down Dog Toe Touch Reach: Part 2


Pretzel Lift


Squat to Curtsy Lunge Kick: Part 1


Squat to Curtsy Lunge Kick: Part 2


Squat to Curtsy Lunge Kick: Part 3


Warrior Row: Part 1


Warrior Row: Part 2


Side Plank Hold


Single Leg Frogger Pushup: Part 1


Single Leg Frogger Pushup: Part 2


Wood Chopper: Part 1


Wood Chopper: Part 2



16 thoughts on “Fit & Healthy DietBet Challenge: Day 1: 30-Minute Full Body Home Workout & Fat Burn

  1. Anonymous

    Thank you, can not wait to try this Monday. Yesterday took an active rest day, I went cross country skiing with my kids. I want to thank you,and say congratulations on the baby.

  2. Hi Melissa. I did this yesterday evening after work. I was wiped out. Thought I was going to add some cardio but well, by the time I finished this session, I’m done. Btw, I did Jump Roping for cardio bursts and 5kg dumbbell for weight. Thank you for keeping it up with your blog and workout posts.

  3. Anonymous

    Great workout! Thanks, Melissa! I really appreciate the variety of workouts you share–I wasn’t feeling motivated but having new challenges really helped.

  4. First workout of the year for me (better late than never 😉 )and it was a really good one, feeling energized. Thank you so much for your dedication, it motivates a lot. And congratulations for the baby to come.

  5. Nichole

    Glad to have a new 30 day challenge. Motivating me to ramp it up from every other day to everyday. No excuses. Started with day 1 today. Looking forward to 30 minutes a day kicking my butt (and my husband’s too).

  6. Anonymous

    You helped me get in shape for my wedding this summer and I look forward to following through the new year. Thanks for the workouts, amazing!

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