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Welcome to my series of 30-Minute Workouts

All of these are either Walking, Jogging, Sprinting, possibly some Body Weight Exercises, or a mixture of components.



The workouts are designed for everyone/every skill level.


The 30 Minute Programs are designed for those who:  Need Bite-Sized Exercise

  • Are you Short on Time?

  • Don't Feel Ready for a Long Program Yet?


The 30-Minute Programs allow you to build your own length of a workout.

  • Pair a 30-Minute Workouts with any of the 10-Minute Workouts to extend your time

  • Combine (2) two of the 30-Minute Workouts to give yourself a 60-Minute Session

  • Mix & Match in the Time YOU Have


What Are You Waiting For?  Scroll Down and try a Bite Today!

  • You can Do IT!  Just - 30 minutes of movement/exercise today


Want a Shorter Training Program?

 Click Here for FREE 10 M&M




NOTE: Workouts can be intense so please rest as needed, especially when combining workouts for longer sessions. 

Tips & Tricks to Find Bites of Time Today

Looking for a Bite of Time?

  • 30 minutes will provide benefits and gives you a place to get started

My Goal is to Help You:

  • Look for those Bite-Sized Opportunities of Time

  • Learn to Take Advantage of the Bite-Sized Moments

  • Change your Perspective about What Qualifies as an Opportunity for Exercise

Tips & Tricks:

  • Get up 30 minutes earlier

  • Do it on your lunch break

  • Right after you get off work

  • After dinner

  • While watching TV **(you don't have to sit to watch TV)

  • During your kids sports practice  **(You don't have to sit there while they practice)

  • During the warm up time before your kids sports game

  • Personally, I don't even sit during the game.  Just standing and watching gives me the opportunity to move more.

  • Waiting for an appointment

  • Take the Stairs

  • Park Farther Away from the Door

  • Drink More Water so You HAVE to Walk to the Bathroom More Often

What will you choose to help you get started?

Can You Find Other Bite-Sized Moments?

Remember! Getting Movement Exercise into your day:

  • Does NOT have to come in a big block of time

  • Does NOT have to be in a gym

  • It CAN BE sprinkled through the day

  • It CAN BE in Bite-Sized Pieces

30 MWS #1

  • Walk 3 minutes

  • Jog 1.5 minutes

  • Sprint 20 seconds

  • Jog 10 seconds

  • REPEAT 5 Times

  • After the 5th time, continue Jogging for

and additional 1.5 Minutes​

  • Now, ALL OUT SPRINT for as Long as

you can until "maxed-out"​

  • Walk for 3 minutes

30MWS #2

  • Walk 3 minutes

  • Jog 1.5 minutes

  • Sprint 20 seconds

  • Jog 10 seconds

  • REPEAT 5 Times

  • After your 5th time, continue jogging

for another 1.5 minutes

  • Now, SPRINT ALL OUT for as Long as you can

  • Walk for 3 minutes

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All information and material obtained via website, youtube, facebook, instagram, twitter or any other social media platform contained under any of the following: (, evilboxofchocolates, evilboxof,, and/or Belena Enright) is for informational purposes only and is not a substitute for medical advice.  This information is not intended to diagnose, treat or cure any condition, mental or physical.  The information and/or services' provided herein are related to, may include, but are not limited to: nutritional evaluation, wellness coaching, diet planning, supplementation suggestions, lifestyle recommendations, personal training programs, exercise instruction and exercise suggestions.  None of the following entities (, evilboxofchocolates, evilboxof,, Belena Enright) can be held responsible for your actions.  Do not undertake any exercise program, diet, nutritional treatment, or supplementation without medical supervision.  If you choose to do so without medical supervision, none of the following entities herein can be held responsible.  You accept full responsibility for any personal action or implementation of anything obtained herein.  Bottom line, you accept full responsibility for your own actions and you are choosing to perform any exercises, put into action any advice, recommendations, recipes, supplementation, etc of your own volition.  

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