Empowering Workplaces with Proven Wellness Solutions Since 2015

At 15 Minute Challenge, we are on a mission to transform workplace wellness - one small habit at a time. Based in Adelaide, South Australia, our innovative Micro-Habit Methodology has been helping organisations across the world achieve healthier, happier, and more engaged teams.
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What makes us different? Our program is backed by peer-reviewed research and published in the Healthcare Scientific Journal, making it one of the few workplace wellness programs grounded in evidence-based results. Participants consistently see measurable improvements in mental health, physical activity, and team morale, with 95% meeting WHO Physical Activity Standards and 80% completing the full challenge.

130+ Organisations added the challenge to their yearly wellbeing program

Our Story: From Sports to the Workplace

In 2015, leveraging our background in competitive sports, we set out to redefine workplace wellness.

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We noticed a recurring issue in the corporate world: while wellness programs existed, most employees didn’t participate, often citing busy schedules. For those who did join, the benefits were short-lived, as these programs lacked the strategic depth needed for lasting impact.

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Through our experience as part of an Australian National sports team and training at the Australian Institute of Sports (AIS), we uncovered a crucial insight: lasting success doesn’t come from extraordinary efforts but from small, consistent habits. These daily routines - not one-off miracle efforts - are what elevate and sustain performance.

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This realisation inspired the creation of the Micro-Habit Methodology- a transformative approach that empowers anyone to achieve meaningful, sustainable change through small, actionable steps.

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We turned this methodology into a corporate wellness strategy, anchored by five key pillars, making it easy for employees to seamlessly integrate healthy habits into their busy lives. Today, over 40,000 people from 130 organisations worldwide have embraced the challenge, establishing it as a cornerstone of their annual wellbeing programs.

Micro-Habit Methodology

The affectedness of our Micro-Habit Methodology has been assessed by the research team from the University of South Australia and published in the peer-reviewed Healthcare Journal.

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Built on five foundational pillars, the methodology ensures high participation, consistent engagement, and long-term results:

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1. Micro-Habits: Small, manageable actions - 15 minutes of daily exercise - that drive meaningful, lasting health improvements.

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2. Team Accountability: Encouraging mutual motivation and support, building connection and commitment across teams.

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3. Positive Social Environment: Creates a shared wellness journey, building a sense of community and making the program engaging and enjoyable.

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4. Rewards & Recognition: Tangible incentives celebrate consistency and progress, keeping motivation high throughout the challenge.

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5. Proactive Re-Engagement: Regular touchpoints ensure participants stay engaged, preventing drop-offs and driving long-term success.

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The combination of all five pillars in one program help maintain engagement for at least 30 days creating a long-term habit of daily exercise.

Short-Term & Long-Term Impact

The challenge is designed to be inclusive, attract and engage beginners, helping participants build a consistent habit of exercising just 15 minutes a day. Over the 6-week program, we see:

• 42.7% of participants who join being new to fitness

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• 80% completing the full 6-week challenge.

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• 95% of participants meeting WHO standards (150 minutes of exercise per week).

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• A 43% reduction in stress days due to consistent exercise significantly improving mood, energy, and productivity.

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The program is more than a 6-week challenge - it’s a strategic initiative designed for lasting impact. By embedding micro-habits into employees’ daily routines, we set the foundation for sustained wellness.

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Our 12-month post-challenge strategy includes additional monthly resources, video-exercise library, and progress reports, ensuring momentum doesn’t stop once the challenge ends. This approach results in 75% of participants continuing their habits six months post-program, leading to measurable improvements in morale, productivity, and team engagement.

Over 2,000 Impactful Testimonials

Our team is inspired every day by the positive feedback shared by our participants. With over 2,000 impactful testimonials, we are driven by the life-changing difference that we are striving to make. Stories like April A. from Michael Hill, who shared:

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‍"This has completely changed my life! I started signing up for the gym, and bought a whole set of gym stuff too for the home. I now get up early, eating a healthy diet, and I’m actually stronger every day. My mindset has completely changed. This is me now—stronger, fitter, healthier, and most of all, much happier. Thank you so much!"

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Equally rewarding is the opportunity to support the wellbeing teams we collaborate with, whose dedication fuels these transformations. Across 63 pages of positive feedback, including Daniel Mitchell, Head of People & Culture at Wavemaker high lighting the measurable success of the program:

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"The results were off the charts. There were 10 or 12 different metrics, and they were all at high90s—some even 100%. You can't ask for much more than that, and they were in the areas we truly hoped to impact. People were feeling better, sleeping better, connecting. They felt like they moved more, had more energy—you name it. This program helped us achieve these results both individually and collectively."

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It’s stories like these that motivate us to grow the impact, driving meaningful change and fostering wellbeing for individuals and teams.

End-To-End Implementation

Designed with busy HR teams in mind, we provide an end-to-end solution that’s simple to implement and manage.

We understand that introducing wellness initiatives can feel overwhelming, but you don’t have to manage it alone. Our team provides end-to-end support, from program promotion to post-challenge follow-up. We provide access to:

A dedicated account manager
Comprehensive resources, including promotional material and onboarding guides
24/7 Live chat support

Our goal is to ensure your program runs smoothly and delivers maximum impact with minimal time investment on your part.

Exercise & Mental Health: A Proven Link

According to a comprehensive review in the British Journal of Sports Medicine exercise has been shown to be 1.5 times more effective than counselling or medications in managing depression and anxiety.

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As Professor Carol Maher of the University of South Australia who we worked with on the assessment of our program states, “Physical activity, including structured exercise interventions, should be a mainstay approach for managing depression and anxiety.”

The evidence demonstrates that structured physical activity plays a vital role in improving mental well-being. Our program leverages this proven link, providing an easy, effective way to help employees combat stress and improve their mental health - without adding complexity to their already busy lives.