Is "Exercise Snacking" the Next Big Thing? How to Use Short Workouts to Build Big Results

By: Marc Lobliner, IFBB Pro

Let’s get real. You want results, but you’re busy. And who has time for an hour in the gym every day? Whether it’s work, family, or life in general, sometimes squeezing in a long workout just isn’t in the cards. But here’s the good news: you don’t need to grind out marathon sessions to see serious progress. That’s where exercise snacking comes in.

Exercise snacking is a game-changer that can help you stay fit, build muscle, burn fat, and most importantly, fit into your hectic schedule. We’re talking about short, high-intensity bursts of activity throughout the day—mini workouts that can be just as effective as traditional, longer sessions.

So, if you want to know how breaking your workouts into "snacks" can help you build serious strength and endurance, burn calories, and improve your health without spending hours in the gym, keep reading.

What Is Exercise Snacking?

Exercise snacking is simple: instead of finding an uninterrupted hour to hit the gym, you fit in smaller workouts throughout the day. Each "snack" can last anywhere from 5 to 10 minutes. You might do a quick 10-minute bodyweight circuit in the morning, a brisk walk during lunch, and another burst of activity in the evening.

These small bursts of exercise add up, helping you reach your daily movement goals and providing the health and fitness benefits of traditional workouts. And research backs this up.

The Science Behind It

Several studies show that spreading short workouts throughout the day can be just as effective as a single long session. A study published in the Journal of Applied Physiology found that people who did three 10-minute bursts of exercise had similar cardiovascular benefits to those who did one 30-minute session​.

In another study, researchers from McMaster University discovered that people who did just three 20-second, all-out sprints three times a day improved their insulin sensitivity and cardiovascular fitness​. Even just a minute of intense effort spread throughout the day led to noticeable benefits.

We’re not talking about sacrificing intensity here. Exercise snacking works because it’s about maximizing intensity in short windows of time, keeping your metabolism revved up all day.

How to Apply Exercise Snacking to Your Day

Now that you know the science, how do you actually incorporate exercise snacking into your routine? The beauty of this approach is its flexibility. Here are some examples of how to easily implement exercise snacks into your day.

Morning Routine: Wake Up and Move (5-10 minutes)

Before you start scrolling your phone, get moving. Here’s a quick bodyweight circuit you can do right by your bed:

• 20 bodyweight squats
• 15 push-ups
• 20-second plank

Repeat this circuit twice. In less than 10 minutes, you’ll have your blood pumping and feel energized for the day ahead.

Lunchtime Walk or Jog (10 minutes)

Got a break during lunch? Take a brisk 10-minute walk around the block or jog if you can. Stan Efferding recommends these post-meal and the health benefits can be immense. Not only will this give you a mental refresh, but research has shown that breaking up your day with light exercise can improve mood, reduce fatigue, and increase focus​.

Want to take it up a notch? Find a flight of stairs and throw in some stair sprints. A few rounds of going up and down stairs can get your heart rate up quickly and give your legs a good workout.

Midday Desk Break (5 minutes)

We’re all guilty of sitting too long during the workday. Here’s how you can combat that without leaving your desk:

• 10 chair squats (stand up and sit down on your chair)
• 15 desk push-ups (place your hands on the edge of your desk and do push-ups)
• 20 leg raises (seated in your chair, extend your legs out and hold for a few seconds, repeat)
• 10 tricep dips using your chair

These small moves can get your blood flowing, improve your posture, and keep you feeling alert and active throughout the day.

Evening TV Time Burner (Biceps)

Catching up on your favorite show after dinner? Use the commercial breaks (or pause the binge) to sneak in a mini bicep workout. This can be done for any small bodypart that recovers easily, like arms, and you can do these in addition to your normal 3-5 day per week workout split:

• 15 dumbbell curls 
• 15 hammer curls

Repeat this 1-2 times, and you’ll have pumped arms while enjoying your favorite shows and look swole for the wifey. 

The Benefits of Exercise Snacking

Now that you’ve got examples of how to implement it, let’s talk about why exercise snacking is a game-changer for your health and fitness.

1. Improved Cardiovascular Health

Short bursts of exercise throughout the day have been shown to boost cardiovascular health. As mentioned earlier, studies have shown that splitting up your activity into smaller segments has similar effects on heart health as longer sessions. The key here is intensity. When you go all out during your short "snacks," your heart gets a powerful workout​. 

2. Better Blood Sugar Control

For anyone worried about blood sugar levels or pre-diabetes, exercise snacking could be a lifesaver. Research has shown that even small bursts of activity can lower blood sugar levels after meals, especially when done after eating​. So, instead of feeling sluggish after lunch, go for that quick walk or do a fast set of bodyweight exercises. 

3. Easier Weight Management

Let’s be honest: when life gets busy, fitting in long workouts can be tough. But by breaking them up into smaller, manageable chunks, you’ll be more likely to stay consistent. Consistency is king when it comes to weight loss, and with exercise snacking, you’re keeping your metabolism fired up throughout the day​.

4. Boosts Metabolism All Day Long

Here’s one of the sneaky benefits of exercise snacking—you’re essentially keeping your metabolism elevated all day. After each snack, your body continues to burn calories at a higher rate as it recovers. It’s like giving your metabolism little jolts of caffeine to keep it active​.

5. No More "I Don’t Have Time" Excuse

Everyone can fit 5-10 minutes of exercise into their day. By breaking it down into these manageable chunks, the “I don’t have time” excuse disappears. Whether you’re busy with work, kids, or just trying to survive the day, you can always find a few minutes to move.

6. Reduces the Risk of Injury

Because exercise snacking involves short, focused workouts, there’s less risk of overuse injuries. You’re not spending long hours hammering away at the same muscle groups or pushing yourself to exhaustion. Instead, you’re spreading out the effort, which allows for better recovery and reduces strain on your body​.

7. Improved Mental Health

It’s not just your body that benefits. Research shows that frequent bouts of movement throughout the day can significantly improve mental well-being. Regular exercise, even in small doses, has been linked to lower levels of stress, anxiety, and depression​.

8. MORE GAINS

The added volume for smaller muscle groups discussed above can help add volume to your training load, meaning potentially more muscle gains!

Exercise Snacking for Athletes and Advanced Lifters

Now, if you’re already an experienced lifter or athlete, you might be thinking, “How does this help me?” Well, exercise snacking isn’t just for beginners or people short on time. It can actually improve your performance by adding variety and more frequent training stimuli throughout your day.

For example, you could add in some "snacks" that target specific weak points in your training. Do a 10-minute triceps workout in the morning, some mobility work around lunchtime, and finish off the day with high-intensity interval training (HIIT). These extra sessions can lead to faster recovery, improved flexibility, and more strength gains without overloading your muscles in a single long workout.

Final Thoughts

Exercise snacking is the perfect approach if you want to fit fitness into a busy schedule, maximize your metabolism, and improve your overall health without sacrificing time. Whether you’re a beginner just trying to get moving or a seasoned athlete looking for an edge, breaking your workouts into smaller chunks can offer big benefits.

So, what are you waiting for? Start implementing these small workouts into your day, and you’ll be surprised at how much progress you can make. Remember, consistency is key, and with exercise snacking, you can make fitness work for you, no matter how packed your day is.

Get snacking, stay fit, and crush those goals—one bite-sized workout at a time.