Exercise Snacks (Short Bursts of Activity) vs Longer Workouts
There are published studies on “exercise snacks” (short bursts of activity) that show benefits similar to longer workouts.
Here are a few key benefits of exercise snacks.
- Sprint exercise snacks: a novel approach to increase aerobic fitness — This 2019 study found that spreading 3 × 20-second “all-out” cycling bouts across the day (with long rest periods) improved cardiorespiratory fitness similar to a traditional sprint-interval training session.
- Exercise snacks: a novel strategy to improve cardiorespiratory fitness and cardiometabolic health in sedentary adults — A 2022 proof-of-concept article that defines exercise snacks as ≤1-minute vigorous bouts throughout the day and argues they’re a feasible, well-tolerated, time-efficient way to counter sedentary behavior.
- Effects of Exercise Snacks on Cardiometabolic Health and Body Composition in Adults: A Systematic Review and Meta‑Analysis — A 2025 meta-analysis (search up through May 2025) pooling data from multiple trials, showing that exercise snacks can positively influence VO₂ max, body fat %, waist circumference, blood pressure, glucose, and lipid levels.