One Minute Can Change More Than You Think: Discover the BodyBlitz Daily Challenge+
Short online workouts, expert support and a simple way to build healthier habits—one day at a time
What if getting back into exercise did not begin with an hour-long workout, an intimidating programme or the promise that this time you will completely change your life?
What if it began with just one minute today?
The BodyBlitz Daily Challenge+ is a simple, supportive and genuinely achievable way to start moving more, make healthier choices and create habits that can last. It is designed for real women with real lives: women who are busy, women who have fallen out of a routine, women returning to exercise and women who already move but would love an extra spark of motivation each day.
Because small does not mean insignificant. One minute may be where you start—but it does not have to be where the benefits end.
What is the BodyBlitz Daily Challenge+?
Daily Challenge+ is an online monthly fitness challenge that gives you a short, focused movement to complete each day.
Your challenge takes as little as one minute, making it easy to fit into even the busiest day. You can access it 24 hours a day, seven days a week through the membership area of the BodyBlitz Fitness website, so there is no set time to attend and no pressure to rearrange your life.
Do it first thing in the morning, during a break, before dinner or while the kettle boils. The best time is simply the time that works for you.
Each month has a different theme, with challenges ranging from Pilates and core work to cardio, resistance training and strength. This variety keeps your movement fresh, gives you new things to try and helps you discover forms of exercise you may not have considered before.
More than a challenge: expert tuition and options for you
This is not a random exercise calendar downloaded from the internet.
Every Daily Challenge comes with an expert tutorial from me, showing you how to perform the movement safely and effectively. I provide different options wherever appropriate, helping you choose the version that best suits your body, your experience and how you feel that day.
You do not have to keep up with anybody else. There is no complicated choreography, no expectation that everybody should move in exactly the same way and no pressure to be “good at fitness” before you begin.
You will be guided by a qualified Women’s Health & Fitness Coach, Personal Trainer and Pilates instructor with 37 years’ experience—so although the challenge is short, the care and knowledge behind it certainly are not.
What does the “Plus” include?
The Daily Challenge+ gives you more than your daily movement. You also have the option to join a live online Zoom class, usually lasting between 20 and 30 minutes, with morning and evening opportunities available.
If you cannot attend live, you can request a catch-up class link and complete the session at a time that suits you.
Your membership includes:
A new themed Daily Challenge each month
A daily exercise that can take as little as one minute
Clear expert tuition and accessible options
24/7 access through the BodyBlitz Fitness website
The option to join a 20–30 minute live Zoom class
Morning and evening live-class opportunities
A catch-up class link on request if you cannot attend live
Friendly, encouraging coaching without punishment or pressure
Optional Whatsapp group for community and motivation
You can keep it beautifully simple and complete your daily minute, add the optional class when it works for you, or use both to build a more regular exercise routine. It is your challenge, and it needs to work for your life.
Why can one minute of exercise make a difference?
Let’s be honest: one minute is not a complete fitness programme—and I would never pretend that it is.
Its real power is that it gets you started.
When exercise feels too big, too time-consuming or too difficult, it is very easy to put it off until tomorrow, Monday or the mythical moment when life becomes less busy. A one-minute challenge removes that enormous barrier. It gives you something achievable to do today and a reason to show up again tomorrow.
That tiny action can help you:
Break the all-or-nothing cycle
Build consistency and confidence
Create a daily cue to move your body
Feel a genuine sense of achievement
Make another positive choice because you have already begun
Gradually reconnect with exercise in a kinder, more sustainable way
Quite often, doing one minute makes you feel like doing a little more—but there is no guilt if it does not. Completing the challenge still counts. Repeated small actions are how healthier choices begin to feel normal, and how healthier habits become part of everyday life.
Small changes, repeated consistently, can lead to big things.
The June and December Squat Challenges
Every June and December, we bring back a BodyBlitz favourite: the Squat Challenge.
Unlike most monthly challenges, this one is an accumulator. After learning the movement through the tutorial and selecting the right option for you, the number of squats gradually increases as the month progresses.
That means you begin with a manageable amount and exercise for a little longer as your strength, confidence and consistency grow. It is a brilliant reminder of what can happen when you stop worrying about doing everything immediately and concentrate on taking the next achievable step.
September: Cardio vs Strength
If the summer holidays have disrupted your routine, September’s Cardio vs Strength Daily Challenge is a fantastic time to join.
It combines energising cardiovascular movement with resistance and strength-focused exercises, helping you explore two important types of training in short, accessible bursts.
It is not about “undoing” your holiday, punishing yourself or launching into an extreme autumn overhaul. It is a positive opportunity to reset your routine, prioritise yourself again and discover how manageable regular movement can feel.
Come for the one-minute challenge. Stay for the feeling of doing something good for yourself every day.
Who is Daily Challenge+ for?
Daily Challenge+ could be ideal for you if:
You want to exercise but struggle to get started
You feel short of time or overwhelmed by longer programmes
You are returning to movement after a break
You would like expert guidance rather than guessing what to do
You prefer exercising at home
You need flexibility because your days are unpredictable
You enjoy variety and a fresh focus each month
You want an affordable introduction to BodyBlitz Online
You are ready to build a healthier habit without an all-or-nothing approach
You do not need a certain level of fitness to join. You simply need to be willing to begin.
How do I access Daily Challenge+?
Once you have joined, simply log in to the membership area at bodyblitzfitness.online. Your challenge and tutorial are ready whenever you are, on your phone, tablet or computer.
There is no commute, no need to arrange childcare and no worry about missing a fixed class time. Your daily movement travels with you and waits until you are ready.
The Daily Challenge+ is currently £19.49 per month.
Join now for £19.49 and secure your membership before the price increases on
1st September.
Please visit the website for the latest price and full joining details.
Ready to turn one minute into a healthier habit?
You do not have to wait for more time, more motivation or the perfect Monday.
Start with one minute. Start imperfectly. Start today.
Join the BodyBlitz Daily Challenge+ here :
and discover just how powerful a small daily promise to yourself can become.
About Emma Staples
Emma Staples is the founder of BodyBlitz Fitness, a Women's Health & Fitness Coach, Personal Trainer and Pilates instructor with 37 years' experience in the fitness industry.
Through BodyBlitz Fitness, Emma helps women build strength, confidence and healthier, more sustainable relationships with movement — without the pressure, punishment or all-or-nothing approach that so often surrounds fitness.
From Pilates, strength and online fitness to the Original BodyBlitz WALKFit™ Silent Disco Experience, her approach is simple: movement should support your body, your health and your life — and you're far more likely to keep doing it when you actually enjoy it.
Based in North Norfolk and working with women both locally and online, Emma believes fitness doesn't have to be extreme to be effective.
Move well. Feel strong. Live better.
Emma Staples BodyBlitz FitnessWomen's Health & Fitness Coach .
Personal Trainer . Pilates Instructor
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