Fitness
What is exercise snacking? The 10-minute workout craze explained
Fitting an hour-long workout into your day can be tricky for a lot of people. Fortunately, lengthy sessions at the gym aren’t a prerequisite of a successful and sustainable exercise plan.
If you spend most of your days sitting at a desk and struggling to find time to move, “exercise snacking” could be the perfect solution. The fitness trend requires committing to a few short bouts of activity throughout the day – think a snack, instead of a full meal – and it offers plenty of benefits.
A small study conducted by the University of Essex found that just 16 minutes of bodyweight exercises like squats and lunges, spread across a standard eight-hour work day, helped subjects strengthen their muscles and boost their balance over the course of four weeks.
And a 2022 article, published in the Exercise and Sport Sciences Review, found positive impacts from even shorter bursts of activity – namely, 15-30 seconds of vigorous-intensity exercises such as cycling or stair climbing, three times per day. It concluded that this strategy was effective at “improving cardiorespiratory fitness and exercise performance in inactive adults”.
In short, treating your workouts like little snacks and peppering them throughout your day, rather than going for a full 45 minute, one hour, or longer session daily, could improve your strength, flexibility and longevity dramatically.
If that impressive list of benefits has piqued your interest and you’re short on time but want to get a workout in, read on. Below, we speak to three experts on walking, stretching and strength training, and task each with sharing a few simple exercise snacking ideas for Independent readers to try.
Walking
For some, a walk is the ideal way to keep fit. It’s cheap, easy to do and boasts a raft of benefits. It’s also a great option if you want to jump on the exercise snacking trend.
“It’s a good general recommendation for anyone to exercise throughout the day,” says Dr Elroy Aguiar, an assistant professor of exercise science at The University of Alabama with a specialism in all things step-based.
“Some new research that’s come out in the last couple of years is actually saying that sedentary time, sitting down for long periods, can be offset by doing large amounts of exercise. But ideally you should have less sedentary time and lower amounts of aerobic or resistance training exercise [throughout the day]. That’s the ideal combination.”
Walking is one of the most accessible ways to do this: you don’t need any equipment, and you can do it pretty much anywhere.
“You don’t need to think about those breaks in sedentary time as ‘exercise’, it’s more like purposeful movement in between bouts of doing things,” advises Dr Aguiar. “For example, parking your car a little bit further away than the car park that’s immediately by your office, or using public transport and getting off one stop early.”
“It’s more about thinking of activity as a choice throughout the day: building in movement wherever possible rather than thinking ‘I have to have an hour to exercise, otherwise I’m not doing any’.”
His second piece of advice is to be mindful of the intensity of this purposeful movement. If you’re walking, that might mean picking up the pace slightly – Dr Aguiar’s research points to a cadence of 100 steps per minute being representative of moderate-intensity.
The World Health Organisation (WHO) recommends at least 150 minutes of moderate-intensity physical activity per week, and promises “significant physical and mental health benefits from regular exercise”. If you can chip away at this target with a brisk walk a few times each day, you’ll be well on your way.
So, try incorporating a few faster-paced walks into your day to enjoy health perks such as increased energy expenditure and improved cardiovascular fitness.
Strength training
Strength training lays the foundations of a fit and functional body, not only helping you build strength and muscle, but also increasing your mobility, bone density and joint health to minimise injury risk. And you don’t need to pump iron for hours on end to achieve this.
“Many people believe you need a 60-minute-plus session to feel the benefits of exercise, but nothing could be further from the truth,” says Raquel Sanjurjo, a gym-owner and personal trainer with more than a decade of experience.
“Studies show that as long as there is enough stimulus across the week, your strength and muscle will increase. It doesn’t matter if you do it in a 90-minute window or in 10-minute blocks spread throughout the day. Just try to hit all of the muscle groups [the chest, back, shoulders, arms, legs and core] for four to eight sets each week, then get ready for the gains.”
Sanjurjo recommends using the two routines below when you’re short on time and don’t have any equipment to hand.
In five or 10 minutes, depending on the time you have available, complete as many rounds as possible of the following circuit:
- Squat x20
- Sit-up x15
- Jumping lunge x10 (five on each side)
- Hand-release press-up x5
If you can’t perform a press-up, you can make this exercise easier by placing your hands on an elevated surface like a sturdy chair or your desk. You can also swap the jumping lunges for standard lunges if you prefer low-impact workouts.
Stretching
If you’re looking for a more relaxed way to add some extra movement into your day, stretching is a top option. Stretching can also help with mobility later in life and help you maintain more independence as you age.
“For most people, the biggest benefit they’re going to get from stretching is that feeling of losing restriction and [gaining that] freedom to be able to move,” says flexibility expert and Bodyweight Warrior founder Tom Merrick.
A sedentary lifestyle can have the opposite effect, leading to a downturn in flexibility, according to the Harvard Medical School so if you can make short stretching sessions a part of your exercise snacking routine, you’ll reap the rewards for years to come.
“If you’re sitting a lot in the day, you’re going to get some compression and tightness of the glutes, and they then have an impact on other lower body positions like the squat,” Merrick says. “Loosening the hips really helps to unlock things. The hip flexors tend to be tight on a lot of people.”
In the clip below, he shares five stretches he does every day. There are two to specifically target the hips – the couch stretch and 90/90 – and this pair can be done pretty much anywhere. The squat and elephant walk are accessible too, loosening tight hips and hamstrings, but you’ll need a pull-up bar to perform the hang for healthier shoulders and decompression of the spine.
Try holding each stretch for 60 seconds for some respite from your usual posture at your desk.
How to use exercise snacking
Exercise snacking is a great way to introduce more movement into your day, especially if you’re someone who struggles to find time to work out. Above, you’ll find all the ingredients you need to give it a try.
The main appeal of exercise snacking is its accessibility – there’s no point committing to an itinerary you know you won’t stick to. Instead, start with just one or two short bouts of exercise per day, prioritising things that are achievable, enjoyable and make you feel good – this is the key to making an exercise plan stick.
When you’re consistently completing these sessions, you can slowly try adding more in, with the end goal of hitting the 150-minutes of moderate-intensity activity (or 75-minutes of vigorous-intensity activity) per week championed by the WHO and NHS.
And there you have it, a bite-sized answer to your workout woes and a great place to start if you’re new to exercise, or getting back into it.
Read more: What is interval training and is it right for everyone?
Fitness
How Jeremy Clarkson Reset His Health and Fitness at 66 – Walking, Pilates and Trying ‘Not to Die’
Rewind a decade or so, and Jeremy Clarkson had a particular disdain for exercise, healthy eating and denying himself life’s pleasures. He never worked out, smoked 40 cigarettes a day and, in his own words, drank four pints of wine daily. Now, at 65, his entire outlook on health and longevity has shifted.
At the heart of Clarkson’s desire to change are his young grandchildren.
‘I’m not going to dwell on the joys of being a grandparent because what can be said about it has already been said. But I have decided that it is so wonderful that I want it to go on for as long as is humanly possible. Which means I must do everything in my power not to die,’ he wrote in his column forThe Times.
And the British TV personality has certainly had a couple of wake-up calls.
After being admitted to hospital with pneumonia in 2017, Clarkson then suffered what he described as ‘really bad coronary artery problems’ at the end of 2024. Documented in the latest series of Clarkson’s Farm, he experienced a ‘sudden deterioration’ in his health and needed a stent fitted to restore proper blood flow.
Why Clarkson Finally Started Taking His Health Seriously
Since then, he has taken up reformer Pilates, had a pickleball court installed at his Oxfordshire home and started going for walks when the weather is just right.
‘Eventually, I decided that organised, indoor exercise was not for me and decided instead to do walking. Not when it’s raining obviously. Or if it’s too cold, or hot. And not if I’m busy. But on a reasonably temperate Sunday morning, I’d get out there and pootle along,’ he wrote.
‘So far I’ve relied on luck to keep me alive. But I’m in sniper’s alley right now and I have to work at dodging the bullets. Two years ago, I saw old age as a wearisome tangle of tubes and knee-replacement surgery. Now though, thanks to my grandchildren, I’m actively looking forward to it.’
Clarkson’s comments highlight just how much his attitude to ageing has changed.
‘I’m buying time. It hurts and it’s expensive. But it’s better than wasting your money on a new watch.’
The Diet Changes Behind Clarkson’s 3-Stone Weight Loss
Diet has also become a key part of his health overhaul.
He now eats burgers wrapped in lettuce rather than buns and opts for alcohol-free versions of his Hawkstone beer. Underpinning much of that change has been a microdose of the GLP-1 medication Mounjaro, which Clarkson credits with helping him lose more than three stone in six months by suppressing his appetite – although he admits he doesn’t particularly enjoy the experience.
‘When you are on Muntjac [his name for Mounjaro] you can come down in the morning and idly help yourself to a small handful of sunflower seeds,’ Clarkson said. ‘And it’ll feel like you’ve just finished a massive Christmas lunch. You’re stuffed.
‘So you find yourself living a minibar existence. Tiny packets of milk, sachets with only three grains of sugar in them, vodka in thimbles. That’s not living, though. That’s existing.’
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram or on X
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
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