In today’s busy world, staying active is a challenge for many, especially with long work hours and packed schedules. But a new trend, known as “exercise snacks,” is quickly becoming popular. Snacks are no longer synonymous with, yep, you guessed it, snacks.
This approach to fitness promotes shorter, easily-manageable bursts of exercise throughout the day rather than committing to longer gym sessions. And unlike a gym visit, no change of clothes or special equipment is needed — just a few minutes here and there. Let’s dive into what exercise snacks are, why they work, and some easy ways to start incorporating them into daily life.
“Exercise snacks” are quick, intense bursts of physical activity that people can fit into even the busiest schedules. These short workouts typically last anywhere from one to 10 minutes, with the goal of accumulating 15 to 30 minutes of activity by the end of the day. The intensity of each snack should be moderate to high, enough to raise the heart rate and engage the muscles without requiring a lot of recovery time.
The flexibility of exercise snacks is one of the main appeals. They can be done almost anywhere, any time. A five-minute stair climb between meetings or a series of squats while waiting for the kettle to boil are excellent examples of an exercise snack. And research shows these small, quick efforts add up over time, providing cardiovascular, muscular and metabolic benefits.
Studies have shown that even brief bouts of physical activity can improve fitness, energy levels and overall health. When done consistently, these small activities can help cardiorespiratory fitness, blood pressure and blood sugar regulation.
The underlying principle is known as high-intensity interval training (HIIT), where short bursts of intense exercise are followed by periods of rest or low activity. HIIT-style workouts have been shown to improve cardiovascular health and boost metabolism more effectively than long, steady-state cardio sessions. Exercise snacks harness a similar concept but are even easier to incorporate since they don’t require a dedicated workout period or a gym.
For an activity to “count” as an exercise snack, it should be of moderate to high intensity, raising your heart rate and potentially making you break a sweat. Examples include brisk walking, stair climbing, squats or jumping jacks. The goal is to make the most of a short time, so choosing moves that involve multiple muscle groups, like lunges or push-ups, can be beneficial.
Each snack should ideally be between one to five minutes, and a few times a day. In total, aiming for 20 to 30 minutes of exercise snacks each day can yield significant benefits similar to those from a longer, continuous workout.
Easy exercise snacks
- Stair climbing (3-5 minutes): A few minutes of going up and down stairs at a brisk pace can get your heart pumping. Stair climbing strengthens the legs, glutes and core, and is particularly effective at building cardiovascular health.
- Desk squats (1-2 minutes): Try doing a set of 15 to 20 squats in front of your desk, focusing on good form. Squats engage the lower body and core, and doing just a couple of sets throughout the day is a fantastic way to work your leg muscles without needing any equipment. If you need a target, do them from your chair; these are known as sit to stands. Just make sure your chair doesn’t have wheels on it.
- Jumping jacks (1-3 minutes): A quick set of jumping jacks will get your heart rate up and engage multiple muscle groups. Doing 1-3 minutes of jumping jacks, especially during a quick break, is an easy way to sneak in cardio and boost your energy.
- Wall push-ups (2-3 minutes): If traditional push-ups are difficult, wall push-ups are an excellent alternative. Doing a set of wall push-ups targets the upper body, working the chest, shoulders and triceps. They can be done anywhere with a wall and require no extra equipment.
- Brisk walking (5-10 minutes): If you’re on the phone or have a small window between meetings, use the time to walk briskly. Just a few minutes of fast-paced walking gets the blood flowing and can add up over the day.
Exercise snacks are a game-changer for people with packed schedules or those intimidated by traditional workouts. By making fitness accessible in small, manageable doses, people can boost their health without overhauling their routines or investing in a gym membership.The exercise snack trend is democratizing fitness.
As a fitness expert, I highly support exercise snacks. The cumulative effect of these small efforts can make a big difference, enhancing heart health, strength and overall well-being. The best part? Exercise snacks don’t require a lot of time, money, or equipment – just a willingness to move a little more each day.
