The NHS recommends that adults get 150 minutes of moderate-intensity physical activity spread across the week, such as a brisk walk, a bike ride or a swim. However, many of us struggle to meet these targets, with a 2024 report from PureGym finding that just 1 in 10 people meet the key guidelines for weekly activity laid out by the UK government. The reasons are varied, from busy schedules and health issues to a lack of equipment and space, but how we approach exercise is also to blame. When it comes to working out, many of us think if we’re not doing 30-40-minute sessions at a gym, it doesn’t count. But nothing could be further from the truth. 

Emerging research shows that short bursts of exercise spread throughout the day, dubbed “exercise snacking”, can offer a range of health benefits and may even trump traditional workouts in some respects. As we will explore, studies suggest that these short bursts of activity—as little as 1 minute in some cases—can provide meaningful health benefits, from supporting glucose metabolism to improving cardiovascular health. Let’s take a closer look at the science behind this rising trend.

What Is Exercise Snacking?

Exercise snacking, also known as exercise micro-dosing, involves performing brief bursts of activity throughout the day, typically lasting anywhere from 30 seconds to five minutes. Unlike structured gym sessions, exercise snacks can fit into daily routines with minimal planning or equipment, often not even requiring a warmup.

Definitions vary, but according to Marily Oppezzo, a certified personal trainer and head of Stanford Lifestyle Medicine Healthful Nutrition pillar, “Exercise snacks are short bouts of movements, anywhere from 30 seconds to five minutes, that don’t require going to the gym or any prep work.” Speaking to Cosmopolitan, our personal trainer and tutor Alasdair Nicoll explained that “a 10-minute interval run, kettlebell workout, or even dancing” can be classified as fitness micro-dosing. Simply put, the concept revolves around breaking down physical activity into smaller, bite-sized chunks that are easier to incorporate into busy lifestyles. 

Rather than viewing exercise as a dedicated, time-consuming task, exercise snacking allows people to move more frequently and consistently throughout the day. It represents a departure from the increasingly common hour-long gym session or fitness class located at the end of a sedentary day. Dr Elroy Aguiar, an assistant professor of exercise science at The University of Alabama, tells the Independent, “It’s more about thinking of activity as a choice throughout the day: building in movement wherever possible rather than thinking ‘I have to have an hour to exercise. Otherwise, I’m not doing any.”

Because it requires no special equipment or gym access, exercise snacking is highly flexible and accessible. Emerging research into exercise snacking is promising, albeit incomplete, suggesting that we can reap many of the health benefits of a traditional workout through short bursts of movement spread evenly throughout the day. For example, a study in the Journal of Exercise and Sport Sciences Reviews concluded that 15-30 second bursts of vigorous activity performed three times a day “are a feasible, well-tolerated, and time-efficient approach to improve cardiorespiratory fitness and reduce the negative impact of sedentary behaviour on cardiometabolic health.”

Interestingly, exercise snacking mirrors the natural movement patterns seen in some of the world’s long-living populations, dubbed “Blue Zones“, where physical activity is integrated into daily life rather than performed in structured sessions. That’s not to say that Exercise Snacking is behind the longevity observed in the Blue Zones, of course, but it might play a part, and there’s some preliminary evidence to support this idea.

For example, a 2023 study in the Journal of Sports Medicine examined three epidemiological studies, including a 2022 paper published in Nature Medicine, concluding that they showed a link between vigorous, short bursts of activity and a reduced risk for cardiovascular and cancer mortality. As any good epidemiologist knows, correlation does not equal causation, although it’s an exciting avenue for further research. 

5 Key Benefits of Exercise Snacking

Improves Blood Sugar Control

A study in Diabetologia investigated how 6 x 1-minute intense incline walking intervals performed 30 minutes before a meal impact blood sugar levels in those with insulin resistance (Type-2 diabetes), concluding that “Dosing exercise as brief, intense ‘exercise snacks’ before main meals is a time-efficient and effective approach to improve glycaemic control in individuals with insulin resistance.” 

More recently, a Diabetes UK-funded study, led by Dr Matthew Campbell at the University of Sunderland, explored whether breaking up long periods of sitting with light walking could also help people with type 1 diabetes manage their blood sugar levels without increasing the risk of hypos (low blood sugar). The study found that regular walking breaks improved blood sugar control and increased time spent within healthy ranges, including after meals and at night, without raising the risk of hypos. Commenting on the findings, Dr Campbell said, “These results provide the first evidence that simply breaking up sitting with light activity can improve blood sugar control without increasing the risk of dangerous lows.” While this early research is promising, more studies are needed to confirm the long-term benefits. 

For fitness professionals looking to deepen their knowledge and better support clients with specific health challenges, we offer two specialist qualifications:

• Level 4 Obesity and Diabetes Course: Focused on designing safe and effective programmes for clients managing obesity and diabetes.
• Level 3 Exercise Referral Course: Ideal for trainers aiming to work with clients referred by healthcare professionals due to health conditions like hypertension, arthritis, and diabetes.

Supports Heart Health

Short bursts of movement, as suggested by a 2024 study in the American Journal of Lifestyle Medicine, may hold the key to improving your health markers. This study reviewed twelve existing studies on exercise snacking, mainly focusing on sedentary adults and those with chronic health conditions, and found primarily positive health outcomes such as improved ​​cardiometabolic markers and body composition. 

A 2024 study published in the Journal of Sports Medicine and Health Science further supports these findings, concluding that Exercise Snacks are a practical, time-efficient way to improve heart health, metabolism, and muscle function, especially for sedentary individuals. However, the paper stressed the need for more research to address key gaps, with most studies taking place in controlled settings. Additionally, it noted that there is no standard definition for exercise snacks, making it hard to distinguish them from other brief, high-intensity workouts.

Combats Sedentary Behaviour

Prolonged sitting is linked to higher risks of cardiovascular disease, diabetes, and certain cancers. While the NHS notes that much of this research is observational—meaning it shows associations rather than causation—evidence suggests that extended periods of inactivity may contribute to poor metabolic health, including reduced insulin sensitivity and impaired glucose metabolism. Studies, including one from Harvard Health, suggest that adding small, frequent bursts of movement—even in bite-sized chunks—may help reduce some risks by improving circulation and glucose regulation.

Boosts Energy and Focus

Exercise snacking isn’t just about physical health. It can also boost energy and sharpen focus. Breaking up sedentary time with quick activities helps prevent the sluggishness that often follows extended periods of sitting, keeping you alert and productive throughout the day. Exercise snacking provides a natural, caffeine-free solution to re-energise the body and mind for those struggling with mid-afternoon energy slumps. It’s a practical way to stay motivated and sustain daily productivity.

Enhances Accessibility and Inclusivity

One of the standout features of exercise snacking is how adaptable it is. It eliminates barriers like time constraints, gym memberships, or the need for special equipment. Whether you’re working from home, commuting, or taking care of children, these micro-workouts fit seamlessly into any schedule and don’t require any planning in advance. Exercise snacking can be tailored to suit all fitness levels, including older adults or those with limited mobility, offering options like chair-based exercises, gentle stretches, or walking breaks.

Making Exercise Snacking Part of Your Day

Whether at home, at work, or on the go, exercise snacks can provide quick boosts of energy, improve focus, and contribute to better overall health. Here are some simple yet effective ways to get started that fit seamlessly into even the busiest schedules.

Dance it out – The average song is around three to four minutes, providing the perfect timer for an exercise snack. Take a moment to listen to your favourite song and dance like no one’s watching. Not only does this get your heart rate up, but it can also boost mood and reduce stress – a win-win.

Take the stairs (fast) – Skip the escalator or lift and jog up the stairs instead when you get the chance. This quick activity targets your leg muscles, improves cardiovascular endurance, and can be done anytime you encounter a staircase. Speaking to the BBC, Dr Marie Murphy, Professor of Exercise and Health at Ulster University, suggested that stair climbing is the ultimate exercise snack.

Shadowbox – Feeling frustrated at work? Get up and throw a few punches to increase your heart rate. Shadowboxing is a great way to release tension and build upper body strength without equipment, and there are plenty of great tutorials online. Pro tip: Split up your day into three-minute rounds.

Walk and talk – If you have a long call booked and don’t need to be at the laptop, take your meetings on the move and head outside for a brisk walk. 

Step up your commute – Consider getting off one stop earlier than usual and walking the rest of the way to work. Alternatively, park farther away to add a few extra steps.

Chores with a twist – Turn housework into mini-workouts by adding lunges, squats, or quick bursts of effort while hoovering, sweeping, or scrubbing. Everyday tasks can double as calorie-burning opportunities with just a little creativity.

Alasdair Nicoll, our in-house expert tutor and personal trainer, emphasises, “It’s great to pepper in little extra opportunities for movement as and when you can, all of which adds up over time and increases your step count.”

Workplace Fitness: Boosting Productivity Through Movement

The research into exercise snacking is particularly relevant for office workers, who spend a chunk of their days seated at desks or commuting. A recent feasibility study at UBC Okanagan concluded that incorporating exercise snacks into the workplace could offset the risks of sedentary work and improve overall fitness levels, too.

For example, desk-bound employees can stand up and stretch every hour, perform chair squats, or take short walks around the office. Businesses can also encourage movement by setting up standing desks, organising walking meetings, or creating designated areas for light exercises like yoga or stretching. Incorporating exercise snacking into workplace routines can have far-reaching benefits, not just for physical health but also for productivity. 

Commenting on the UBC study findings, the study’s lead author, Dr Matthew Stork, said: “Moving more throughout the work day may not only improve physical health but also has the potential to impact mental health and work productivity positively.” Not sure where to start? The University of Bath has created this fantastic guide split into five-minute chunks, requiring only a kitchen chair! You can also

The Takeaway? Every Little Movement Counts

Exercise Snacking offers a simple and adaptable way to boost health and well-being. Research shows that weaving short bursts of activity into your day may help regulate blood sugar, improve circulation, and increase energy levels. It’s also an effective strategy for breaking up long periods of sitting, which are known to impact health negatively. While these quick movements can be surprisingly effective, they’re best seen as a complement to—rather than a replacement for—more extended, structured workouts. Strength training, cardio sessions, functional fitness and flexibility exercises remain essential for building fitness and supporting long-term health. Pairing the two approaches can create a well-rounded, sustainable and beneficial routine.

As with any exercise regime, the key is to start small and stay consistent. Try adding one or two simple movements to your routine—climb stairs instead of taking the lift, do lunges while waiting for the kettle to boil, or sneak in a set of squats during TV ad breaks. These mini-workouts may initially feel insignificant, but over time, they can add up and make a real difference.

Ultimately, exercise snacking is about finding opportunities to move more throughout the day. It’s proof that fitness doesn’t have to mean long gym sessions or complicated routines. Small, deliberate actions can build momentum and lead to lasting results. So, keep it simple, stay consistent, and celebrate your progress—one movement at a time.