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"Workout Snacks": A Bite-Sized Approach to Fitness

Man eating candy

In a world where time is a luxury, and the pace of life seems ever accelerating, the concept of "workout snacks" is emerging as a scalable way to integrate fitness into our daily routines.

This innovative approach to exercise is gaining traction among fitness seekers and busy professionals alike, offering a practical solution to the common challenge of initially finding time for a traditional workout.

Optimal vs. Practical

The gold standard we should all strive for to achieve optimal health and longevity is 3 well-structured resistance training sessions per week (about 150 minutes) and 8,000+ total daily steps.

However, let’s be real. Sometimes going from nothing to everything can be a bit overwhelming.

That’s where “workout snacks” come into play. They can serve as an entry point if you’re just trying to get moving.

Or…. Provide some extra juice for someone looking to add a sharper edge to their training.

Origin of "Workout Snacks"

The term "workout snacks" might conjure images of yummy edible treats, but in reality, it refers to short, manageable segments of physical activity.

Multiple Exercises

Not as fun I know. But stay with me on this one. It may just be the sweet treat you’ve been looking for.

The concept is rooted in scientific research that highlights the benefits of brief, intense periods of exercise.

Studies suggest that these mini workouts can improve cardiovascular health, metabolism, and even cognitive function, much like their longer counterparts.

The idea gained momentum as health professionals sought ways to counteract the sedentary lifestyle that has become prevalent due to modern work environments and the digital age.

Recognizing that not everyone has the perceived time or inclination to commit to lengthy gym sessions, fitness experts began advocating for these shorter, more frequent bursts of activity as a viable alternative.

The Concept Explained

Workout snacks are based on the principle that short durations of high-intensity exercise can serve as a bridge (or addition to) longer more structured training sessions.

These can range from 1 to 10 minutes and can be done anywhere, from the office to the living room.

The goal is to elevate the heart rate, engage multiple muscle groups, and inject a dose of physical activity into your day without the need for a significant time investment.

This approach eases people into fitness, making it accessible to those who might be intimidated by traditional exercise regimes.

Implementing Workout Snacks into Your Routine

Incorporating workout snacks into your daily life is straightforward and flexible, allowing for creativity and personalization.

Here are some pro tips to get started on your fitness journey:

  • Identify Opportunities: Look for natural breaks in your day, such as during lunch, between meetings, or even while waiting for your coffee to brew.


  • Choose Your Snack: Select activities that require no equipment and minimal space, such as jumping jacks, stair climbing, squats, or a brisk walk. The key is to pick exercises that you enjoy and that can be executed with intensity.


  • Set a Timer: Keeping each session short is crucial. A timer helps maintain the focus and intensity required to make the most of each workout snack.


  • Total Time Goal: The sweet spot is 15 total minutes of combined time from your daily workout snacks. (I’ll explain why in next week’s blog 😊)


  • Be Consistent: Aim for multiple workout snacks throughout the day. Consistency is more important than intensity, especially when starting.


  • Track Progress: Note your activities and their durations to monitor your progress and motivate yourself by acknowledging the cumulative effect of these mini workouts. (Tip: Keep track in the notes sections of your phone. Put the exercise, reps, time, date and how you felt)


Sample “Workout Snacks” Day

Here’s a simple plan that totals 15 minutes, broken down into four different "snacks" that you can sprinkle throughout your day.

Each session is designed to last between 3 to 5 minutes, requiring no equipment and minimal space, making them perfect for busy schedules.

Morning Energizer (5 minutes)

  • 1 minute of dynamic stretching (e.g., arm circles, leg swings) to increase flexibility and reduce muscle stiffness.

  • 1 minute of jumping jacks to get the heart rate up.

  • 1 minute of high knees to boost energy and engage the core.

  • 1 minute of bodyweight squats to activate the lower body.

  • 1 minute of push-ups to strengthen the upper body and core.

Mid-Morning Boost (3 minutes)

  • 1 minute of stair climbing (find a set of stairs and go up and down).

  • 1 minute of lunges (alternate legs for balance and leg strength).

  • 1 minute of plank hold to engage and strengthen the entire core.

Afternoon Reviver (4 minutes)

  • 1 minute of shadow boxing to release stress and work on your upper body and agility. (If you lack coordination don’t worry, just move, and have fun)

  • 1 minute of alternating side lunges to enhance leg and glute strength.

  • 1 minute of chair dips to target the triceps and shoulders.

  • 1 minute of a wall sit to improve endurance and strengthen quads.

Evening Wind Down (3 minutes)

  • 1 minute of yoga-inspired moves, like the downward dog, to stretch and relax the body.

  • 1 minute of cat-cow stretches to ease back stiffness and improve spine flexibility.

  • 1 minute of deep breathing while holding a gentle seated forward bend, to calm the nervous system and stretch the back.


To seamlessly incorporate these workout snacks into your day, set reminders on your phone or computer. The beauty of workout snacks is their flexibility; you can adjust the duration and types of exercises based on your energy levels and available time.


Remember, the goal is to keep moving, stay energized, and ultimately, make exercise a regular and enjoyable part of your daily routine.

Benefits and Considerations

Workout snacks offer several advantages, including improved metabolic health, increased energy levels, and enhanced mood.

They can also serve as a gateway to more traditional forms of exercise, gradually building fitness and confidence in those new to regular physical activity.

However, it's important to remember that while workout snacks are a valuable addition to a healthy lifestyle, they are best viewed as a complement to, rather than a replacement for, regular exercise and a balanced diet.


The concept of workout snacks presents a refreshingly adaptable approach to fitness, breaking down the barriers of perceived time and accessibility that prevent many from incorporating exercise into their daily lives.


By reimagining what a workout looks like, this innovative strategy allows for a more flexible interpretation of physical activity.


In the end, workout snacks teach us that when it comes to health and fitness, every little bit counts, and the best exercise is the one that actually happens.


So, whether you’re brand new to exercise or you’ve been training for years, workout snacks provide a practical and effective way to stay active and improve your health, one bite-sized burst at a time.


What's your favorite workout snack? Let me know in the comments!

See ya next week,

Coach Michael


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