Maintaining a regular workout routine can feel daunting when time is limited. However, groundbreaking research reveals that lengthy gym sessions aren’t essential for improving your health.
Brief bursts of activity throughout your day—known as “exercise snacks”—may be sufficient to enhance both cardiovascular and muscular health, according to recent findings published in the British Journal of Sports Medicine.[1]
“Our review demonstrates that exercise snacks can meaningfully improve cardiorespiratory fitness in adults and boost muscular endurance in older populations,” explained lead researcher Miguel Ángel Rodríguez, a clinical researcher at the University of Oviedo in Spain. “These mini-workouts help individuals start small, maintain consistency, and develop sustainable habits—the cornerstone of lasting health improvements.”
What Exactly Are ‘Exercise Snacks’?
While there’s no universal definition, exercise snacks are best described as “intentionally structured, brief periods of moderate-to-vigorous activity designed to trigger a physiological training response,” according to Rodríguez. “What makes them effective is their brevity, simplicity, and accessibility—no equipment or specialized facilities required.”
The parameters can vary, but Rodríguez and his research team focused on trials featuring exercise sessions under five minutes, performed multiple times daily, at least three days per week, sustained for a minimum of two weeks.[2]
Exercise snacks can include:
- Vigorous stair climbing
- Brisk walking or cycling sprints
- Bodyweight exercises like squats or lunges
- Sit-to-stand repetitions
- Light resistance movements
- Balance-focused activities such as Tai Chi
These differ from vigorous intermittent lifestyle physical activity (VILPA), which encompasses unplanned, spontaneous movement—climbing stairs at work, hauling groceries, chasing children, or rushing to catch transit.[3]
A Gap in the Research
Most physical activity research examines extended exercise sessions or broad goals like achieving 10,000 daily steps, noted Garrett Ash, PhD, assistant professor at the Yale School of Medicine.
While studies on shorter activity bursts typically focus on VILPA—linked to approximately 40% lower mortality risk[4]—research specifically examining structured exercise snacks has remained limited.
“This study identified and synthesized research in that middle ground—investigating short, intentional exercise bouts performed in a structured manner,” Ash explained.
What the Study Found
To evaluate how deliberate, brief exercise sessions affect health outcomes, researchers analyzed 11 randomized controlled trials involving exercise snacks among sedentary adults. The study included 414 participants from Australia, Canada, China, and the UK.[5]
While individual programs varied in intensity, duration, and frequency, participant adherence remained strong across the board.
Compared to inactive control groups, completing exercise snacks was associated with:[6]
- Enhanced cardiorespiratory fitness, with moderate certainty of evidence
- Improved muscular endurance in older adults, with very low certainty of evidence
“Moderate certainty means we have reasonable confidence in these results, though research methodology could be strengthened,” said Amanda Paluch, PhD, professor of kinesiology at the University of Massachusetts Amherst and chair of the American Heart Association’s Physical Activity Committee. “Very low certainty of evidence, however, indicates limited confidence in the findings—more rigorous research is necessary.”
Why Might Exercise Snacks Work?
Despite their brief duration, exercise snacks effectively interrupt prolonged sedentary periods—a significant health benefit.
“Breaking up sedentary time offers advantages independent of the activity itself,” Ash noted. Research indicates that reducing and interrupting sedentary behavior correlates with improved cardiometabolic health.[7]
“These shorter sessions may feel more achievable and enjoyable for people reluctant to commit to 30-minute workouts,” he added.
Not a Perfect Fix
While encouraging, the research has limitations. Study populations were small, with over two-thirds of participants being female. Demographic data was sparse, wearable devices weren’t used to verify results, and considerable variation existed between exercise programs.[8]
Exercise snacks aren’t a universal solution. The review found these brief activity bursts did not significantly impact:[9]
- Lower limb strength
- Body composition
- Blood pressure
- Blood lipid levels
“One explanation is that many study participants were already relatively healthy, limiting potential for measurable improvement,” Paluch explained. “Substantial changes in body composition or cholesterol likely require longer, more consistent training protocols.”
Putting It Into Practice
Whether facing time constraints, limited access, or motivation challenges, many struggle to incorporate regular exercise. Nearly one in three adults globally fail to meet physical activity recommendations, increasing their risk for heart disease and other chronic conditions.[10]
Exercise snacks offer an accessible starting point. “Sedentary individuals often struggle with committing to extended workouts, but one- or two-minute sessions feel attainable,” Rodríguez emphasized.
Both Rodríguez and Paluch agree that exercise snacks help establish daily movement habits. These small activities can gradually evolve into longer, structured workouts, building confidence toward achieving 150 minutes of weekly moderate-intensity exercise.[11]
Even active individuals can benefit from exercise snacks by avoiding extended sitting periods, Ash noted.
“An athlete who runs for an hour each morning but sits at a desk all day might achieve better overall health by incorporating exercise snacks—even if it means slightly shortening their morning run,” he suggested.
