The study reviewed existing research on exercise snacks, focusing on interventions that involved short bursts of physical activity repeated multiple times throughout the day. These were conducted in different settings (home, office or school). The review analysed the impact on muscle strength and hypertrophy, aerobic fitness, energy metabolism and the metabolic impacts on markers such as insulin sensitivity, fat oxidation and muscle adaptations.

The researchers found that:

• Exercise snacks were effective in reducing postprandial blood glucose (blood sugar levels after eating), insulin levels, and triglyceride levels. They increased fat oxidation and improved overall metabolic health.
• Exercise snacks led to improvements in cardiovascular respiratory fitness, an important factor in reducing the risk of cardiovascular illnesses.
• Vigorous intermittent exercises, such as stair climbing and sprints, were beneficial for muscle strength.
• Moderate intermittent exercises, like 10-minute resistance training sessions, were particularly beneficial for older adults.
• Exercise snacks could be an effective alternative to longer more infrequent training sessions, maximising the cumulative effect of training volume across the week to increase muscle mass.
• Resistance exercise snacks, performed once or twice daily may help maintain and increase muscle protein synthesis, which is necessary for muscle growth.
• Exercise snacks can increase leg muscle strength and size in older adults without the high intensity of traditional resistance exercises. This could be a safe and effective alternative for older exercisers.

The researchers concluded that exercise snacks are an easy and effective method in reducing the health risks associated with sedentary lifestyles. These exercise snacks can provide a practical, time efficient way of integrating physical activity into daily routines, promoting better health, fitness, muscle strength and size.

Another large-scale review, published in Sports Medicine, has already investigated the effects of exercise snacks, highlighting the health benefits of incorporating them into our daily routine. This more recent study also noted additional benefits for muscle mass and strength. In light of this promising evidence, we can include hypertrophy snacks once or twice a day — after a quick warm-up — using the following examples:

Hypertrophy Snack for Chest and Triceps

1a) Press-ups x AMRAP (as many reps as possible) and 3 sets / 20 seconds rest

1b) Bench dips x 15 reps and 3 sets / 20 seconds rest

Hypertrophy Snack for Legs

1a) Air squats x 20 reps and 3 sets / 20 seconds rest

1b) Stair sprints x 1 minute / Walking lunges x 20 reps and 3 sets / 20 seconds rest

Hypertrophy Snack for Full Body AMRAP 5 Minutes

Dual dumbbell squat x 5 reps

Dumbbell push press x 5 reps

Dumbell Romanian deadlift x 5 reps

Dumbbell bent over row x 5 reps