No Time for Training? "Exercise Snacks" for More Movement in Everyday Life

Do you lack the time for extended workouts, but still want to do something for your health and get fitter? Then so-called “exercise snacks” could be just the right thing for you! These short but high-intensity bursts of activity, which are performed several times a day, effortlessly integrate more movement into your daily routine—without the need for a gym. Especially for people who sit a lot or have done little training so far, recent studies show that “exercise snacking” can have positive effects on cardiovascular health and muscle strength [1].

But how effective is this type of training really, particularly in comparison to “regular” endurance and strength training? Who is it best suited for, and which exercises should you integrate into your day? You’ll find out all this and more in our article!

What Are Movement Snacks?

Movement snacks are short, intense exercises that you perform several times a day. A typical session consists of 3-4 intervals of 20-30 seconds of intense activity, interrupted by a short break (30 seconds to two minutes, depending on the exercise). These short “movement snacks” can include exercises such as stair climbing, sprints, jumping jacks, squats, or push-ups. Instead of setting aside a full hour for a workout, it’s easier to integrate this type of interval training into your day—whether during a work break or while waiting for your coffee.

The idea is to challenge your body multiple times a day in short phases of high intensity. This gets your circulation going, boosts your metabolism, and activates muscles.

The Health Benefits of "Exercise Snacking": What Do Experts Say?

Research has identified several clear benefits of these short workout sessions, particularly regarding cardiovascular health, muscle strength, and metabolism. Here are the key findings from scientific studies:

1. Cardiovascular Fitness:
   The improvement of maximum oxygen uptake (VO2max) is a strong indicator of cardiovascular health. In a study where untrained participants performed 3-4 intense intervals of stair climbing, lasting 20 seconds each, with short breaks in between, three times a day, there was a significant improvement in VO2max after 6 weeks. This improvement was comparable to the results typically expected from longer workout sessions, even though the total duration of this protocol was much shorter each day. Better cardiovascular fitness can significantly reduce the risk of heart disease and high blood pressure.
   
   
2. Muscle Strength:
   The muscle strength of the study participants also showed significant improvement [2]. After just 4 weeks, the participants in the above study showed a significant increase in muscle strength and functionality. The short, intense activations of the musculoskeletal system also led to an improvement in neuromuscular control, which is particularly remarkable for people who had been inactive for a long time.
   
   
3. Metabolic Benefits:
   According to another study, participants who performed short, intense training sessions significantly improved their insulin sensitivity and better regulated their blood sugar levels. This is particularly interesting for people with diabetes or those at increased risk for metabolic disorders. The study showed that these effects were already noticeable after 6 weeks, and that short bursts of activity throughout the workday can excellently support metabolism [3].
   
   

How Do Movement Snacks Compare to Regular Workouts?

Longer, regular workouts are still the best way to build muscle mass and maximize cardiovascular fitness and performance. But particularly for those who don’t have time for longer training sessions, movement snacks are far better than doing nothing at all—especially since many of these exercises can be easily integrated into daily life.

The comparison between "exercise snacks" and the "weekend warrior" training principle, where people concentrate their physical activity exclusively on the weekend and remain mostly inactive during the workweek, is particularly interesting. Research shows that movement snacks distributed throughout the week can actually be more advantageous in many ways. While vigorous physical activity on the weekend can have positive effects on cardiovascular health, more regular, shorter sessions spread over multiple days a week provide greater health benefits in terms of metabolism and fat burning.

Who Benefits Most from "Exercise Snacks"?

“Exercise snacking” is especially suitable for people who sit for long periods at work or simply don’t have time in their busy schedules for longer workouts:

• Busy Professionals: People with full schedules can integrate movement during breaks, while on phone calls, or while commuting—without the commitment of a long workout.
• New Parents: Those busy with a newborn often don’t have time for the gym. Short bursts of activity during the baby’s nap time can help them stay fit.
• Students in Exam Periods: In study breaks, various exercises can help get the circulation going and restore concentration—especially after sitting for hours.
• Freelancers and Self-employed Workers: People who work a lot from home can get active, for example, with a pull-up bar, and integrate movement into their workday.
  
  

Even a few minutes of exercise spread throughout the day can help reduce the negative effects of inactivity, such as back pain, metabolic issues, and the risk of cardiovascular diseases.

Movement snacks are also an accessible way for older adults or people with limited mobility to activate muscles and promote heart health without having to engage in intense 60-minute workouts.

How Can You Incorporate More Movement into Your Day?

There are countless ways to add more movement to your daily routine without much effort. Here are some simple and effective protocols:

Stairs

Always take the stairs whenever you can, instead of using the lift or escalators. A simple training protocol to work up a sweat could look like this:

• Duration: 20 seconds of fast stair climbing (as fast as you can).
• Rest: 1 minute of slow walking to recover as you descend.
• Repetitions: 3-4 sets.
• Total duration: Only about 5 minutes.

To get the full benefit, you should repeat this 3-4 times a day. That’s a total of only about 15-20 minutes spread over 24 hours.

Push-Ups and Squats

Push-ups and squats are great exercises you can do almost anywhere—at home, in the office, or outdoors:

• Duration: 20-30 seconds (as many repetitions as possible).
• Rest: 1-2 minutes of rest after each set.
• Repetitions: 3-4 sets.
• Total duration: Up to 10 minutes.

You can do this exercise 2-3 times a day, for example, after lunch or before a meeting.

Sprints

When you're out for a walk, you can incorporate short sprint intervals to increase your heart rate and improve your endurance:

• Duration: 20-30 seconds (as fast as you can).
• Rest: 1-2 minutes of slow walking or jogging to recover.
• Repetitions: 3-4 sets.
• Total duration: About 5-10 minutes.

You can also repeat these sprint intervals 3-4 times a day to accumulate about 15-20 minutes of intense activity spread over the day.

Conclusion: The Perfect Addition to an Active Lifestyle

"Exercise snacks" are a flexible and effective solution for people with busy schedules or limited fitness experience. They allow you to maintain a certain level of fitness without much time commitment, and help counteract the negative effects of inactivity. While they are not a complete alternative to longer workouts, they can still be enough to improve your cardiovascular fitness and muscle strength—especially if you haven't been training regularly so far.

So, if you find it difficult to find time for longer workouts, we highly recommend movement snacks. Your body will thank you!

Sources

[1] Jones MD, Clifford BK, Stamatakis E, Gibbs MT. Exercise Snacks and Other Forms of Intermittent Physical Activity for Improving Health in Adults and Older Adults: A Scoping Review of Epidemiological, Experimental and Qualitative Studies. Sports Med. 2024 Apr;54(4):813-835.

[2] Nuzzo JL, Pinto MD, Kirk BJC, Nosaka K. Resistance Exercise Minimal Dose Strategies for Increasing Muscle Strength in the General Population: an Overview. Sports Med. 2024 May;54(5):1139-1162.

[3] Islam H, Gibala MJ, Little JP. Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health. Exerc Sport Sci Rev. 2022 Jan 1;50(1):31-37.