The Power of Twenty: The Evolution of DediKate’s 20-Minute Workouts
Hello team,
Want to find out how our famous 20-minute workouts came to be? From backyard sessions with my neighbour to our latest challenge, these workouts have evolved into something truly special. Let’s dive into the tale of the DediKate 20-minute workout and why it’s a game changer, not just for me but for you too!
The Early Days: Backyard Beginnings
Way back between 2010-2012, I was training a neighbour who had been diagnosed with Type 2 diabetes. She was an absolute rockstar! We met twice a week for HIIT sessions, and she also worked hard at home, focusing on both fitness and nutrition. 🥬
Within these sessions, we incorporated a 20-minute HIIT circuit we affectionately called "Power Sessions." Her hard work paid off—she lost 60kg and reversed her Type 2 diabetes. Talk about inspiring! 🌟
My Game Changer: Post-Baby Workouts
Fast forward to 2015, after the birth of my third child, I found myself in need of effective, time-efficient workouts. Enter my own 20-minute at-home workouts, paired with a weekly weights session.
These short bursts of exercise were game-changing, giving me the physical and mental benefits of a full workout without taking up too much time. ⏱️
The E-Book Era: Power Sessions Reborn
By February 2016, I started designing fitness program e-books for busy women. They featured one weekly weights session and several 20-minute HIIT workouts. Just before launching, I realised I didn't have a name for these HIIT sessions.
A quick call to my neighbour, who had moved away, reminded me of our "Power Sessions" from back in the day. Perfect! 💡
OG: "Power Sessions"
In July 2016, I launched a 12-week fitness program e-book series featuring "Power Sessions." The response was incredible, opening up so many opportunities for us—media coverage, collaborations, speaking engagements, and more! 🎉
Going Digital: DediKate's First Video Workouts
June 2017 marked the official launch of DediKate, and just three months later, we introduced our first 20-minute follow-along workout videos.
These “Power Sessions” were now accessible to even more women, and they remain a core part of our offerings today and are still called “Power Sessions.” 💪
Lockdown Lifeline: The Power of 20 Minutes
During the 2020 lockdown, our 20-minute workouts were a lifesaver—not just for me, but for thousands of women and their families. We supported each other through those challenging times, staying fit and connected.
📷 Actual photo of lockdown life on the farm!
Expanding Horizons: More Than Just HIIT
Also in 2020, Anna, our first trainer (other than me), joined the DediKate team. She was a hit right from the start! I realised that 20-minute workouts were perfect for busy women, so why not diversify and add other training modes this length into the mix? So we brought on more trainers and added Yoga and Pilates sessions, also just 20 minutes long, and our community loved it.
From then on, DediKate grew, offering a variety of 20-minute sessions—HIIT, weights, boxing, yoga, Pilates, cardio, meditation, and more! Our members particularly LOVE the 20-minute weights workouts. 💪
The Birth of DediKate Twenty: A New Challenge
In March 2024, while planning our group start challenges, I had an epiphany. 💡How could we get more women to exercise regularly? Reflecting on what had helped me regain my fitness mojo after baby number three, I realised the answer was simple: 20-minute workouts. We needed a challenge focusing solely on these quick sessions!
The Latest Milestone: DediKate Twenty Challenge
And here we are today, July 2024. We've just launched DediKate Twenty, an 8-week challenge where you commit to 20-minute workouts 3, 4, or 5 times a week. It starts on August 5th, and the goal is to get fit and have fun in just twenty minutes a day. It's achievable for everyone, and I couldn't be more excited to see the life transformations ahead.
So, come join us and feel fit and fabulous in just 8 weeks. Let’s make those twenty minutes count! 🏋️♀️
With love, Kate x
