Convenience and accessibility are two essential ingredients in any effective workout regimen, ensuring you’re able to stay the course and see long-term benefits.
And that’s exactly what online trainer Rachael Sacerdoti is serving up with her new 14-Day Mini Movement Challenge launching on Monday, July 7 on her Instagram channel.
She’ll be sharing a quickfire workout every day for two weeks to help you build consistent, sustainable habits with nothing more than your bodyweight. Each routine takes just 60 seconds—and can be done while waiting for the kettle to boil.
“This 14-day challenge is perfect if you’re short on time but want to feel stronger, more energized and more in control of your day,” she tells Fit&Well.
“No gym. No equipment. Just you and one minute of movement.”
One minute of daily exercise might not transform your physique and fitness overnight, but research suggests that even short bursts of vigorous movement can lead to serious long-term health results.
That’s according to a study published earlier this year in the British Journal of Sports Medicine, which found ultra-short doses of vigorous physical activity—between an average of 1.5 to 4 minutes a day—can be enough to halve cardiovascular risk in middle-aged women.
How this 60-second fitness challenge builds good habits
Sacerdoti is keen to stress that this challenge isn’t about quick fixes and shortcuts. Instead, she says, it’s about consistency, confidence and momentum.
“Life is full. Most of us are juggling work, family and everything in between,” she says.
“The idea of carving out 45 minutes for a workout can feel impossible some days. But movement doesn’t have to be all or nothing and this challenge is here to prove that.”
There are multiple benefits, she adds, but primarily the challenge will build and reinforce healthy habits that you can sustain without relying on motivation.
“[Each workout will] also give your brain and body an instant energy and mood boost, while building confidence through movement repetition, helping you perfect your form.”
Day one features four moves: a squat to punch, jumping jacks, standing cross-body crunches and high knees. Perform each move for 15 seconds and you’re done.
For added accountability, Sacerdoti encourages you to invite a friend or housemate to join you in the challenge.
“As we’re all about keeping things simple, this challenge is here to help people move their bodies daily in a way that feels doable,” she says.
“If you can find just 60 seconds while your coffee brews, you can start building a habit that sticks.”