Short ‘Exercise Snacks’ may boost fitness, muscular endurance, study finds

Short ‘Exercise Snacks’ can boost fitness and muscular endurance, research shows

LONDON: Finding time for long gym sessions can be tough, but new research suggests that even short, structured bouts of movement, known as “exercise snacks”, may be enough to improve cardiorespiratory fitness and muscular endurance.

According to a new review published in the British Journal of Sports Medicine, short exercise bursts lasting less than five minutes, repeated several times per day, can deliver measurable health benefits for adults and older adults.

Lead author Miguel Ángel Rodríguez, clinical researcher at the University of Oviedo, Spain, explained that exercise snacks can help people start small and stay consistent. “They are short, simple, and don’t require equipment or special facilities,” he told Health.

What are ‘Exercise Snacks’?

“Exercise snacks” are brief, intentional bursts of moderate-to-vigorous activity designed to trigger a physiological training effect. Examples include:

Brisk walking or cycling sprints

• Stair climbing
• Strength moves like squats or lunges
• Balance or flexibility exercises such as Tai Chi

These sessions typically last under five minutes and are performed multiple times daily, at least three times per week.

The concept is different from vigorous intermittent lifestyle physical activity (VILPA)—which refers to unplanned movement in daily life, such as climbing stairs at work, carrying groceries, or walking quickly to catch a bus.

What the study found

The research analyzed 11 randomized controlled trials involving 414 participants from Australia, Canada, China, and the UK.

Compared with inactive adults, those who performed exercise snacks showed:

• Improved cardiorespiratory fitness (moderate certainty of evidence)
• Improved muscular endurance in older adults (low certainty of evidence)

“These findings suggest that even small, structured bouts of movement can support better cardiovascular and muscular health,” said Dr. Amanda Paluch, professor of kinesiology at the University of Massachusetts Amherst and chair of the American Heart Association’s Physical Activity Committee.

However, she noted that more research is needed to confirm long-term outcomes, especially in diverse populations.

Why short workouts work

Experts say that the benefits of exercise snacks extend beyond calorie burn—they break up prolonged sitting, which has been linked to poor cardiometabolic health.

“Breaking up sedentary time has benefits independent from exercise itself,” said Dr. Garrett Ash, assistant professor at the Yale School of Medicine.

Smaller bouts may also be more manageable and enjoyable for people who find 30-minute workouts intimidating, he added.

Limitations of the study

While the findings are encouraging, researchers noted that:

• Most participants were female, and sample sizes were small.
• Many studies lacked wearable tracking devices for verification.
• Results showed no significant change in body composition, blood pressure, or cholesterol levels.

“It’s likely that to see major changes in metrics like body composition, longer or more consistent routines are required,” said Dr. Paluch.

How to incorporate Exercise Snacks

Nearly one in three adults worldwide does not get enough physical activity. Experts believe exercise snacks can help people begin building consistent movement habits.

Rodríguez advised starting with one or two minutes of simple movements like squats, lunges, or brisk stair climbs. Over time, these can evolve into longer, structured workouts—helping individuals work toward the 150 minutes of weekly moderate-intensity exercise recommended by the World Health Organization (WHO).

Even those who already work out can benefit from these short bursts. “The athlete who runs every morning but sits all day might be better off adding exercise snacks to break up sedentary time,” said Dr. Ash.

Bottom line

Exercise snacks are an accessible, time-efficient, and science-backed strategy to improve cardiovascular health, strengthen muscles, and combat the risks of sedentary living. For many, these short sessions can be the first step toward a healthier, more active life.

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