Exercise Snacking
Let’s be clear: exercise snacking has nothing to about food at all. It’s about something far more powerful: transforming your fitness through quick, deliberate bursts of movement scattered throughout your day. And, yes, it really works.
Exercise snacking means breaking movement into small, digestible “bites”. Think one- to five-minute bursts of squats, planks, wall sits or stair climbs. These are short, effective, zero-equipment workouts that you can slip in between tasks at home or at work. You don’t need a gym, a change of clothes or even a yoga mat. These movements can be done in office attire, pyjamas or whatever you’re wearing while waiting for your tea to brew.
Exercise snacking, better known as incidental training, offers a convenient and accessible way to boost physical activity levels without requiring dedicated workout sessions. It provides flexible, short bursts of movement that can be easily integrated into daily routines, making it especially beneficial for busy individuals. Incidental training helps improve cardiovascular health, strengthen muscles and enhance flexibility while reducing sedentary time. Additionally, it promotes mental wellbeing by increasing blood flow to the brain, releasing mood-boosting hormones and helping to maintain focus and reduce stress throughout the day.
Top 5 benefits
1. More energy, less burnout
Short bursts of activity re-energise your body and brain by improving circulation and oxygen flow. Instead of feeling drained by 3pm, you’ll feel sharper and more focused.
2. Mitochondria multiplier
Quick bouts of movement stimulate the production of more mitochondria — the “batteries” in your cells that power every function. More mitochondria equals more energy.
3. Increased metabolic efficiency
Short, intense exercise spikes your EPOC (excess post-exercise oxygen consumption), meaning your body continues to burn calories even after you’ve stopped moving.
4. No time? No problem
Studies show that even 20-second stair sprints, repeated just three times per day, improve heart health, endurance and insulin sensitivity.
5. Better than one long workout? Sometimes
For busy people, shorter sessions reduce the “all-or-nothing” trap of skipping workouts altogether. And for many, they’re more sustainable than trying to carve out an hour for the gym.
For busy people juggling multiple responsibilities, incidental training is particularly advantageous because it requires minimal time commitment and can be easily incorporated into the day without disrupting schedules. Unlike traditional workouts, which often demand planning and dedicated hours, exercise snacking allows for spontaneous movement that fits into short gaps, whether during work breaks, commuting or household chores. This flexibility not only helps maintain consistent physical activity but also cultivates a mindset of active living, making health and wellness more sustainable and less burdensome. Ultimately, incidental training empowers busy people to prioritise their health effortlessly, ensuring they stay energised, focused and resilient amid their demanding lives.
This isn’t just about fitness. It’s about taking back control of your energy, health and confidence — on your terms. You don’t need to wait for a free hour or a perfect schedule. You need three minutes between meetings. You need the courage to do a few squats in your kitchen. You need a mindset shift: movement matters, no matter how small. So, the next time someone says they’re too busy to work out, send them this: “I don’t skip workouts. I snack on them.”
Your 7-step exercise snack routine (home or off ice)
No equipment. No excuses. Just you, your body and seven efficient movements to wake up your muscles and metabolism. Do each one for 45 seconds with a 15-second rest. The whole circuit takes less than minute. For an added burn, pulse and pause for each exercise.
1. Desk chair squats
Sit down, stand up. Yes, it’s that simple. But with intention and repetition, it works wonders for glutes and thighs.
Targets: Lower body, posture
2. Wall push-ups
Push-ups against the wall tone arms and chest without floor contact.
Targets: Upper body
3. High knees or march in place or walking lunges
Lift your knees, pump your arms and elevate your heart rate. No treadmill required.
Targets: Cardio, core
4. Calf raises
Tiptoe up and down while on a phone call or waiting for your kettle to boil.
Targets: Calves, ankle strength
5. Plank hold
Drop and hold. Even 30 seconds will ignite your core and improve stability.
Targets: Core, shoulders
6. Wall sit
Slide down the wall, hold and feel the burn in your quads.
Targets: Lower body, endurance
7. Arm circles and punches
Small, fast circles followed by quick air punches will get your blood moving and arms burning.
Targets: Shoulders, arms
