What is exercise “Snacking” and does it actually work?

Getting in shape doesn’t always have to be gruelling. “Snack” workouts – meaning short, well-executed bursts of activity – can be enough to get your heart pumping, endorphins flowing, and energy levels up, no gym membership or matching sets required.

Perfect for the time-poor, gym-shy, or those who simply dread the prospect of slogging through a lengthy workout, these bite-sized exercise sessions could be anything from a quick burst of high-intensity movement (like squat jumps, burpees, lunges or high knees), to climbing the stairs multiple times, hoovering, or even dancing to your favourite song. It simply has to get your heart rate up.

Here, experts weigh in on the snack workout fitness trend.

What are snack workouts?

Micro workout sessions that take anywhere from a few seconds to a few minutes, but contribute to your daily movement goal.

“One of the best things about micro workouts is how they completely lower the barrier to entry,” says Dani Coleman, vice president of training and head trainer at Pvolve. “They break that all-or-nothing mindset. Instead, they help you build a consistent movement pattern that fits into real life. Plus, they are an amazing shortcut for a quick mood boost and an energy reset when you are feeling sluggish.”

Science supports the argument that “brief, intense” spurts of exercise can have huge benefits for our fitness levels, with one study showing that those who fit exercise snacks into their day (in this instance by taking roughly 20 seconds to climb 60 stairs as fast as possible), improved their aerobic fitness by around five per cent.

Are snack workouts effective?

Depending on your goals, yes, snack workouts can be very effective. (And remember, some movement is always better than none.)

Personal trainer and founder of the physical-therapy practice Pearls From a PT, Lori Diamos, points to a study in the journal BMC Public Health, which found that sedentary office workers in China who performed three-minute micro-exercise breaks every hour during the workday for 12 weeks saw improvements in their HDL (good) cholesterol, as well as reduced systolic blood pressure and waist circumference.

These workout sessions included exercises like marching in place, desk or wall push-ups, squats, standing heel raises, arm circles, and shoulder rolls. Participants also reported higher energy levels and improved productivity, and more than 80 per cent completed at least 80 per cent of the programme. “That adherence piece matters, because many people today have full schedules and high responsibilities, so trying to carve out large blocks of time for exercise can feel overwhelming,” Diamos points out.

What’s really important, Coleman notes, is the quality of movement. “Your muscles don’t have a clock – they just respond to stimulus,” she explains. “If you use those shorter windows for highly intentional, resistance-based movement, you’re still getting the exact muscle activation and metabolic output your body needs to thrive.”

Another factor to consider is intensity, says personal trainer and founder of health coaching platform FisioPR, Dennis Colón. “Short-burst exercise routines are very effective as long as the intensity is high enough,” he says.

Can snack workouts replace longer workout sessions?

Should a shiny new exercise snack replace more traditional 30 to 45-minute workouts? The answer, according to personal trainer Alice Liveing, is: it depends upon your goals. “For those wanting to really progress their workouts and notice a difference in their strength and cardiovascular fitness, then I’d say dedicated [longer] workouts are probably best to help you reach the intensity needed to elicit a physical response.

The experts agree: snack workouts should be viewed as complementary to longer sessions, not something to replace them with altogether. “Longer sessions usually allow for greater training volume, deeper fatigue, heavier strength work, endurance training, power development and more focused recovery work,” Diamos says. If you’re into heavy strength training, for example, Colón points out that it requires longer rest periods. Otherwise, you could introduce fatigue or cause form breakdown, which could, in turn, lead to injuries.

“Think of your longer sessions as your foundational pillars for strength and structural longevity, and your micro workouts as the connective tissue,” Coleman continues. “They lower the barrier to entry, protect your routine, and keep your movement patterns primed on the days life gets in the way. Consistent movement is the ultimate goal, and using a mix of both is how you actually sustain it.”

How does the snack workout trend compare to other short-intensity workouts, like Tabata?

Tabata workouts are a form of high-intensity interval training (HIIT) in which you perform exercises for 20 seconds, then rest for 10 seconds, for a total of four minutes – definitely not office-friendly. Consider snack workouts the low-intensity version of Tabata, though.

“Are you looking to maximise a short window with high-intensity conditioning, or to weave movement into your day in a more moderate, restorative way,” Coleman asks? “Both fit into a tight schedule, but they treat your nervous system in completely different ways.”

How much physical activity should you do per week?

According to the NHS, adults should get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. You should also consider strength-training exercises at least twice a week. “Physical activity is cumulative,” Coleman adds. “Your body doesn’t care if you hit your baseline in one continuous block or stack shorter, highly intentional workouts throughout your day. They all count toward your total weekly volume.”

How can snack workouts be integrated into your daily life?

Here are some movements to add to your everyday routine:

• Take the stairs at a brisk pace
• Aim for 10 to 15 squats between meetings or episodes of your favourite show
• Park a little farther away from your destination to add time to your walk
• Do one minute of jumping Jacks or marching at your desk – or in the stairwell
• Raise your calves while you brush your teeth
• Walk while you take calls or meetings
• Carry your shopping back and forth in indiviual bags when unpacking it, rather than all at once
• Stretch or do a short plank while your coffee brews
• Stand up from your desk every hour to walk or stretch
• Do a few push-ups against a wall or your desk

Original article appeared on BRITISH VOGUE